2 Rounds: 10 Push Press w/Barbell 10 Jumping lunges 30 sec L-sit 30 sec hand stand hold
Every 90 seconds, for 9 minutes (6 sets): Split Jerk x 2 reps (Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
00-10 warm up 10-15 front squat instruction and warm up 15-27 front squat 27-37 wod instruction and warm up 37-52 wod
10 lizard to pigeon stretch
2 sets of 10 air squats 5 burpee broad jumps 10 light kb swings
Six sets of: Pause Front Squat @ 24X1 + Front Squat Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.
30 burpees over 45# plate 150 double unders 50 single arm db snatch 50/30# 150 doiulbe unders 30 burpees over 45# plate