WARM UP / MOBILITY
2 rounds with a light/moderate Kettlebell:
5 Halos (each direction)
5 Push press + 5 Windmills + 6 OH KB Lunge
(Perform the last 3 movements all on the R, then all on the L)
200m Run
MOBILITY
Banded overhead stretch
Dowel front rack stretch
———-
Review spilt jerk tech / foot work with dowel
WOD A
Split Jerk
1 Rep every 90s x 10 sets:
Start at 60-65% of 1RM and build slowly to a heavy single or a new 1RM.
For the first 5 rounds, hold the receiving position for 2-3s before initiating the recovery.
WOD B
Climb, Bike, Lift And Lunge
Complete 3 rounds for max reps: (18 min)
1 min AMRAP / 30s rest:
Rope climbs (1 = 5 reps)
Assault Bike (Cals)
Alternating dumbbell snatch (45/30)
Overhead walking lunge steps (55/35lb)
