WARM UP:
100 Jump Rope Singles
10 Bumper Jacks 2″
10 Bumper Jacks 4″
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Push Press
5 Push Jerk + 5 Split Jerk
SKILL:
3 Rounds
25 Weighted Sit Ups w/ DB across chest
10 Assisted Glute-Ham Raises
1 Min. D-Ball Hold Bear Hug Style (150/100)
LIFT:
Jerk
3 x 3
2 x 2
3 x 1
*Push or Split. Work to 90% 1RM.
WOD:
“INTERVAL 17.7”
16 Min. Running Clock
Min. 0-12
EMOM 12
MIN. 1: 12 S20 (155/105) (135/95) (115/75) (95/65)
MIN. 2: 12 Box Jumps (24/20) (20/12)
MIN. 3: 12 T2B
Min. 12-16
Find a 1RM Jerk
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