06.21.19

Warm Up
2:00 Cardio choice
10 half kneeling KB press/side
5 lateral box step ups/side
10 glute bridges with feet on box
1:00 Cardio choice
10 KB swings
5/side Cossack squats
10 glute bridges with feet on box


Primer:
2 sets of 3 reps jerk dip @40-50% https://www.catalystathletics.com/exercise/414/Jerk-Dip/
then...
2 sets of 3 reps jerk balance @ 40-50% https://www.catalystathletics.com/exercise/193/Jerk-Balance/



Skill: presses

8 sets of 1+ 1+1
push press + push jerk + split jerk
rest 60 after each set
build load

WOD
10:00 AMRAP
20 KB swings 53/35
10 high plank KB pull thrus https://www.youtube.com/watch?v=T8ERO1P7hXk
Rest 2:00
10:00 AMRAP
50m (pylon and back) backwards sled pull 3/2 plates
100m farmer carry- 1 KB front racked, 1 KB OH