WARM UP / MOBILITY
Banded shoulder warm-up (Dislocates, pull-aparts, presses)
2 rounds of:
30-40s Active/Passive hang, alternate with 30-40s bench/box shoulder opener

With and empty barbell:
Press / Jerk warm-up & tech:
5+ reps each as needed (coaches lead)
Strict press
Push press
Split press
Tall Jerks (3s hold)
Split Jerks (3s hold)
WOD A
SPLIT JERK
Every 90s x 8 sets:
Sets 1&2: 3 reps @60-70%
Sets 3&4: 2 reps @70-80%
Sets 5&6: 1 rep @ 80-90%
Sets 6&7: 1 reps @ 90%+ (go by feel here, the goal is to get in a few good “heavy” reps but not max out or go to failure, this is not a testing day)
WOD B
CROSSFIT.COM (FEB 2, 2016) BAR M/U & PUSH JERK
Complete for time:
9 bar muscle-ups
21 push jerks (115/85) lb.
7 bar muscle-ups
15 push jerks
5 bar muscle-ups
9 push jerks

10 min time cap
Sub to jumping bar muscle ups, or pull-ups
Barbells from the ground
WOD C
30/30 X 10 – ROWING & BBJ
Complete 5 rounds for total reps:
30s Row Sprint (Cals)
30s Rest
30s AMRAP Burpee box jumps (24″)
30s Rest

Partner up and start of opposite stations
Must face the box and reach full extension at the top
Optional / Accessory
3 sets:
20 x Alternating bicep curls
8-10 x Crossover Symmetry “ATYT” cycles
60s Weighted plank hold