Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets OH Plate Hold Sit-Ups x 8 RepsReverse Lunges x 8 RepsReverse 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 20/1424 Power snatches 115/8018 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.
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