Thursday, February 7th 2019

Warm up:
500m Row
10 Inchworm to Push up
10 Alt Spiderman Lunger
10 Cat/Cow
10 Alt Solider Kicks
20 Torso Twists
Wrist, Elbow, Arm Circles

Strength/ Skill: Split Jerk Technique (% is based on push press 1RM)
6 x 2 (40%, 50%, 55%, 60%, 60%, 60%)
**Focus on Explosiveness and be mindful of stance in your landing! This is technique based. Carry out each rep with the intent of nailing down the movement.

WOD: 20 Min EMOM w/ Alt Movements (5 rounds of 4-1 min movements)
Minute 1: 10 Burpees
Minute 2: 15 Kettlebell Swings (55/35)
Minute 3: 20 Single Arm KB OHS (55/35) (10 per side)
Minute 4: Max Calorie Row (at least 15/12, more if possible)