PRIMER:
Alternating Efforts x 12
Min 1: 15/12 Cal Row
Min 2: 200M Run
Min 3: 5 KB Swings | 10 Push Ups | 15 Air Squats
Min 4: Split Jerk Practice
STRENGTH:
12 Minutes to Build to a heavy Split Jerk
GYM WOD:
10 Rounds For Time
3 Ground to Overhead @ 135/95
3 Bar Facing Burpees
AT HOME WOD:
DB Version:
10 Rounds
3 DB Clean and Jerks @ 50/35
3 DB Facing Burpees
Bulletproof Shoulders:
10 Rounds
3 Sumo Deadlift High Pulls
3 Top Up Burpees
No Equipment:
10 Rounds
5 HSPU
3 Burpee Tuck Jumps