LEVEL 1

ACTIVATION:

3min MB run (bear hug) (20/14)

  • 3x10"/10" PVC C&J
  • 3xSAP Pullups (band as needed)
  • 15/side split jerk foot work drills

SKILLS:

5min working on Jerk skills

STRENGTH:

Work up to 1RM Jerk

WOD:

[15min]

COOLDOWN:

2rnd - 10m crab walks, 10 m bear crawls, 10 hollow rocks

RECOVERY:

1min/side upper spinal floor twist (http://www.youtube.com/watch?v=wKW3Y0awiYc)

LEVEL 2

ACTIVATION:

3min MB run (bear hug) (20/14)

  • 3x10"/10" PVC C&J
  • 3xSAP pullups
  • 15/side split jerk foot work drills

SKILLS:

5min working on Jerk skills

STRENGTH:

Work up to 1RM Jerk

WOD:

[15min]

COOLDOWN:

2rnd - 10m crab walks, 10 m bear crawls, 10 hollow rocks

RECOVERY:

1min/side upper spinal floor twist (http://www.youtube.com/watch?v=wKW3Y0awiYc)