Warm-Up:
400 Meter Jog
Then,
3 Sets
Panther Walk
OH Plate Hold or HS Hold x :15-:30
Walking Lunges
Reverse Snow Angels x 8 Reps @ 3030
Then,
Mobility
Strength/Skill
Dungeness & Octopi
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
Complete 4 sets, Not for Time:
Single-Arm DB Row x 8 Reps Each Arm @20X0
L-seated DB Press x 5 Reps or Strict HSPU x 5 Reps
Bike or Row x 10 Cals at a Moderate Pace
Strict Supine Pull-Ups or Weighted Supine Pull-Ups x 3-5 Reps