11.20.18

Warm Up
Every 60 seconds x 5 sets
20 double unders or 10 attempts
1 hollow body wall walk
5 push ups

Mobility:
hamstrings: 10 reps (each side) of each exercise https://www.instagram.com/p/BoACjuElYJB
1. KB OH with single side straight leg lowering and raising
2. Single leg RDL
3. Quadruped to a down dog position

lat activation: 10 reps of each https://www.instagram.com/p/BnRPfG3n3Tw

1. banded rows
2. half kneeling pallof press
3. quadruped single side lat pull throughs
4. kneeling single side punch

Skill: Jerks

Two sets of:
Jerk Balance x 3 reps https://catalystathletics.com/exercise/193/Jerk-Balance/
Work at 50%

Split Jerk
3 reps @ 65%
2 reps @ 75%
1 rep @ 80%
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%

WOD
Every 6:00 for 18:00
500m row
50 DUs or 100 singles
20 wall balls 20/14