-Warm Up-


2 rounds


8 Cuban press

5 single arm push press

8 v-ups

5 kossack squats

8 banded face pulls


-Strength-


Strict Press + Split Jerk


5-5-3-3-1-1-1-1


Sets of 5

(reps 1-4 strict press + 1 Split Jerk)

Sets of 3

(reps 1-2 strict press + 1  Split Jerk

All singles are -

- SPLIT JERK ONLY -


-WOD-


Every 3 minutes for 5 sets

 

25 Air squats

10 pull-ups

10 toes 2 bar