Mobility
Warm-up
400m Jog
10 Knee Hugs
10 Quad Stretch
10 Air Squats
10 meters of Duck Walking
Skills / Strength
9 Sets (1:30 Rest)
3 Split Jerks (60% of your 1 Rep Max)
We want to work footwork today and not worry about how much weight we have on the bar. With that said, we need enough weight, so you can feel yourself pressing yourself under the bar. Perform 9 sets resting a minute and a half between each set. Each set you will do 3 split jerks. Your goal is to do every split jerk as perfect as possible, so do not be in a rush.
Split Jerk
WOD
For Time
1 mile Run
Don’t look past this. This is a perfect opportunity to get a nice benchmark 1 mile time you can look back at down the road and see your improvement. Post your time to comments.
Cool-down
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