STRENGTH/SKILL

2 sets:
- for warm up/technique

Jerk Technique Drills

all groups; light or no load

A1. Jerk Balance x5

A2. Jerk Dip x5

A3. 2KB OH Carry x50' 

5 rounds:

Split Jerk [from a rack]

build to moderate set of 3 reps w/great technique

F: 5x5 Push Press, build to moderate
hold 1 sec overhead each rep; not touch & go!
can be BB or 2DB's

P: Build to moderate set of 3 reps

S: Build to moderate set of 3 reps

WOD

"Bumper Cars"

15 min AMRAP
-Teams of 2

100m 45/25# Bumper Plate Carry, each person - alternating
50 Deadlift (split as needed)
100m 45/25# Bumper Plate Carry, each person
100 Push Ups (Split as needed)
100m 45/25# Bumper Plate Carry, each person
150 Sit Ups (Split as needed)
100m 45/25# Bumper Plate Carry, each person
200 Double Unders (Split as needed)

F: 25/10# Carry + KB DL or Light BB Deadlift + Scaled Push Up + 500 Single Unders

P: 185/115# DL, rest as Rx

S: 225/155# DL + V-up, rest Rx