Warm-Up

2 Minute Bike, Row, or Ski

Then,

3 Sets

OH Plate Hold Sit-Ups x 8 Reps
Reverse Lunges x 8 Reps
Reverse Snow Angels x 8 Reps

Strength/Skill

Split Jerk Footwork

-Chalk feet jumping and landing positions
-Perform 10 perfect reps with hands at side
-Perform 5-10 reps with pvc, bar, or light weight

Then,

Split Jerk (scale with push jerk)

3-3-3-3 Weight by feel

-Don’t increase weight unless it looks/feels good.

WOD

Teams of two, 3 rounds for time:

400 Meter medicine ball run 20/14
24 Power snatches 115/80
18 Burpees

– Partners run together and switch off carrying ball as needed.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 extra burpees before continuing.