09-16-2019

Warm-up
Metcon
Dynamic movements
Shoulder mobility and warm up
Hip mobility

Split Jerk Technique
Weightlifting
Split Jerk
Taken from the rack. Work up to 75/80% of your 1RM Jerk
Metcon
Metcon
15 AMRAP:
10 Handstand Push Ups
20 Box Jumps (24/20)
30 Double Unders
200m Run or 250m Row
Accessory
Metcon
3 Rounds:
Max effort Ring Dips
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