Monday

Pre Warm-Up

3 Rounds 

10 band pull apart

10 band row 

10 cuff isolation 

+

30 KBS 

 

Warm-Up

Dynamic Shoulders 

 

Strength

A.) Jerk Balance 

1.) Learn Jerk Balance 

2.) 6×5 Jerk Balance 

 

WOD

3 RFT – 18min cap 

80 DU

20 WB @ 20/14

10 Bar MU 

5 PC @ 205/135

 

Cool Down 

1.) 5min row 

2.) Spend 5min stretching hamstrings and calfs 

3.) 30 pass through 

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