Pre WOD:
A, Jerk:
6 set* 2 Push Jerk+1 Split Jerk
70%+ of 1 RM Jerk
Increase weight if happy with all lifts
WOD:
A, Back Squat : 4-4-4-ME at 85% 1RM
BW Skill/Endurance test:
1, 2 min max Toes to bar
– rest 1 min
2, 2 min max meter Handstand Walk (7.5 meter segment)
– rest 1 min
3, 2 min max Double Unders
– rest 1 min
4, 2 min max Burpees
Post WOD:
3-5 rounds for quality of:
50 secs Supinated Passive Hang,
12/12 Seated Dumbbell External Rotations
12 Lu Raises