-Warm Up-


2 rounds


10 shoulder openers

5 Cuban presses

20 sec handstand hold

5 inchworms + push-ups

10 single leg step ups (5 per side)

5 KB strict press in split jerk (each side)


-Strength-


Take 8-10 minutes to warm up


10x1 Squat Clean and Jerk


At sets @ 80-83% of 1 RM


*Rest 45-60 seconds between sets


-WOD-


“Jackie”


1000m Row

50 Thrusters 45#

30 pull-ups