In WODs

Warm-up & Mobility: 15 Minutes

Strength: Jerk – 25 minutes to review foot work and positions for split jerk – work to a heavy double

Conditioning: For time – FSQ and Burpee over bar ladder

  • 10 Front Squat (115lb/75lb)
  • 1 Burpee over bar
  • 9 FSQ
  • 2 Burpee over bar
  • 8 FSQ
  • 3 Burpee over bar
  • 7 FSQ
  • 4 Burpee over bar
  • 6 FSQ
  • 5 Burpee over bar
  • 5 FSQ
  • 6 Burpee over bar
  • 4 FSQ
  • 7 Burpee over bar
  • 3 FSQ
  • 8 Burpee over bar
  • 2 FSQ
  • 9 Burpee over bar
  • 1 FSQ
  • 10 Burpee over bar

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