#warrbarrwednesday

Warm up: 400m run, 5 pass throughs
2 rounds: 2 inch worms, 10 sit ups, 5 pull ups

Roll out 3-4 mins

Skill: Split Jerk 55% 1rm Jerk
6 Min EMOM
4 reps per
(Or 65% push press or 75% strict press
increase as necessary 1-2 times)

Strength: Front Squat 14 mins
2 warm up sets
2x4 @50%
2x3 @65%
2x2 @70%
1x3 @75%

WOD: 10 mins AMRAP
8 Medball sit ups
10 hand release push ups
12 wall balls 20/14, 10’/9’


Mobility: Wrists, Quads, Cavles, Shoulders

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