-Warm up-
10 min for quality
10 groiners
5 strict press in a split jerk stance(With barbell)
5 oh eccentric wrist extension
20 sec supinated hang
8 sciatic nerve floss
-Strength-
20min. to complete:
5 Sets: (from the floor)
5 Split Jerks
immediatley into;
5 Weighted Chin-Ups
*Sets do not count until you are at a good percentage. Should be around 70% effort for set 1
If athletes cannot do chin ups they can use a band or supinated Inverted rows
-WOD-
3 RFT
25 T2B
25 Push Press 115/80
25 Box jumps 24/20
