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

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