Warmup
0-10
bike or row for 3 min
bike or row for 3 min
Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups
Grab a PVC and an empty bar and await instruction
Skill Work
9min emom
1 C&J (split)
1 C&J (split)
Warm up with Coach - instruction of Split Jerk
Build each set to near max lift but, do not sacrifice form
WOD
5RFT
9 Bench Press 70% of 1rm
12 box jump 30/24, 24/20, 20/12
9 Bench Press 70% of 1rm
12 box jump 30/24, 24/20, 20/12
