Warm Up:
Spend time Foam Rolling Upper Back/Lats
Then
2 Rounds
:30 on :10 Rest
PVC Pass Throughs
Plate T- Raises (w/ 2.5#)
Push Up to Down Down
Alt Samson Stretch
Jumping Jacks
Skill:
Spilt Jerk
Spend 15 min building to a Heavy 1 Rep
It’s been awhile with this lift so let’s nail down the footwork, and walk away with a good lift for the day.
WOD:
Buy In: 50/35 Cal Bike
21-15-9
Shoulder to Overhead (135/95)
Pull Ups
Buy Out: 50/35 Cal Bike