WARM UP

400m Run

(2x) :30 Drills

Jumping Jacks

Seal Jumps

Air Squats

Straight Leg Situps

1:00 Stretch

Bar Warm Up for Back Jerk

STRENGTH

Work up to 1RM Back Jerk

WOD

12 Min Ladder:

1 Lift-Hand Burpee

1 Hang Power Clean (115/75)

2 Lift-Hand Burpee

2 Hang Power Clean

3…

3…

4…

4…