-Warm Up-


2 rounds


8 boot straps

5 kneeling jumps

8 shoulder openers

5 strict presses with a barbell in a split jerk positon

10 elbow pass throughs with barbell on their back


-Strength-



Seated Box Jumps


https://youtu.be/I0DMJNVivYc


5 Sets of 2

 

Supine medicine ball Partner Toss


https://youtu.be/dcIx7YjE6wY


3 sets of 8 reps


*use a light ball



-WoD-



EMOTM 30


1 Clean and Jerk


*building