-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