-Warm Up-

3x

10 reverse lunges

5 Burpees

10 jump squats

5 heavy Russian swings

-Strength-

Split jerk (off the rack)

1-1-1-1-1-1–1

Build to a heavy single

Beginner athletes should focus on technique and timing of the jerk and footwork

-WOD-

5 RFT – 12 Min Cap

50 doubles / 75 singles

25 wall balls