10.13.16

Warm Up:Mountain Climbers x 20 Waiters Walk x one length each arm with KB Single Leg RDL with KB x 8 each side Banded squats x 10 Rope climb foot work x 2 tries

Primer: Jerk Warm up with empty bar and then with 95/65 Press behind the neck x 5 Jerk dip squat x 4 Push Press x 5 Press to jerk x 4 Push jerk behind the neck into a split x 5 Tall jerk x 5

Skill: split jerk *Set 1 – 3 reps @ 60% *Set 2 – 2 reps @ 65% *Set 3 – 2 reps @ 70% *Set 4 – 1 rep @ 75% *Set 5 – 1 rep @ 80% *Set 6-8 – 1 rep @ 85%+

WOD: 18:00 EMOM min 1: RDL with barbell @75% 1RM DL x 3 reps min 2: 1-2 rope climbs- challenge- do one legless min 3: Ball slams x 10