WARM UP:
400 M. Row or Run
10 Y’s, T’s, and W’s
10 Reverse Flys
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Push Jerk
10 Split Jerk
Then:
Shoulder Mobility
LIFT:
Push Jerk + Split Jerk
10 x 1 + 1
*Use 65 – 75% 1RM Push Jerk.
**Work speed and Technique.
WOD: (15 Min. Cap)
“012517”
21-18-15-12-9-6
HSPU
T2B
POST WOD:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Face Pulls
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