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Strength
Split Jerk 1×1

12 Minutes of Practice
– Athletes can work up to moderate weights with good form.
– New athletes, stay light and practice setting up into a proper landing position.

WOD

For Time “Time Cap: 12-Minutes”

50 Pull-Ups
100 Push-Ups
150 Air Squats
The pull-ups, push-ups, and air squats can be partitioned in any way.

CORE:

6 DK EMOM

  1. 45 sn Plank
  2. 45 sn Glute Bridge Hold