Warm up

2 rounds

1 min bike/row

8 shoulder opener

5 strict press in split jerk position(barbell)

8 bottom half burpees

5 double dumbell pause push press(pause at the bottom)

8 median nerve floss


Split jerk

5-5-5-5 (building in weight)

I want athletes to pause 2 seconds in the dip! 


“Hang On”

AmRaP 12

9 Burpee box overs

12 shoulder to overhead

15/12 cals