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,

Complete 6 Sets of:

2 Hang Power Cleans + 2 Jerks – Weight by Feel

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

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WOD

Complete 4 Sets , not for time:

Skin the Cat x 1-3 Reps OR Toes to Rings x 5-10 Reps
High Box Jumps x 3 Reps (step down and reset after each jump)
Dip or Weghted Dips x 5-10 Reps
Medicine Ball Sit-Ups x 12 Reps