Warm Up:
MOM 4:
Min. 1 | :15 of each movement below
Min. 2 | 1:00 PVC pass-throughs
Jumping jacks, mountain climbers, shoulder taps, jumping lunges
Skill Work:
5 sets:
50-ft handstand walk
WOD:
For load:
Split jerk
5-5-3-3-3-1-1-1-1
Lift once every 2:00 for 9 sets
Intermediate:
Same as Rx
Beginner:
For load:
Split jerk
5-5-5-5-5-3-3-3-3-3
Movement scaling options:
Split Jerk: Load, push jerks, DB split jerks, shoulder press in split position.
Limited Equipment Option:
8 sets for reps:
:40 DB split jerks
Rest 1:20 between sets and alternate the lead leg each set.
Cool down:
Accumulate:
1:00 groiner stretch/side
1:00 banded shoulder stretch/side