Warm-Up

2 Minute Bike, Row, or Ski

Then,

3 Sets

:30 Jump rope
8 Sampson Lunges
8 Reverse Snow Angels

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

9 Minute AMRAP:

8 Single arm DB STOH/arm
40 Double-unders