Split Jerk Intro

Warm Up

(rotating with partner)

• :30s jumping jacks / 1 slow shuttle run
• :30s jumping jacks / 1 medium shuttle run
• :30s jumping jacks / 1 fast shuttle run

(everyone together)

• :30s jumping jacks
• :30s supermans
• :30s air squats
• :30s inch worms
• :30s active sampson
• :30s plank pushups

Mobility

• 90s/90s couch stretch
• 90s/90s pigeon pose

Split Jerk Demo + Practice From Rack

Auxiliary Lifts

4 Rounds Of:

• 3 power cleans
• 3/3 press in split
• 10 db shoulder rotation
  • rest 90s

WOD

6 Min AMRAP

• 3 burpees
• 6 G-to-OH
• 9 Bench Dips
• 12 speed skaters