Warmup

Core x3

10 wipers

10 glute bridges

30 sec plank

Strength

Every 90 seconds 3 sets):

Behind the Neck Press in Split Jerk Position x 5 reps

*Focus on even weight distribution over your hips and between your front and back legs. 

Build over the 3 sets.

Strength

Every 2 minutes, for 10 minutes (5 sets):

Split Jerk

*Sets 1-3

2 reps @ 70% of 1-RM Split Jerk

*Sets 4-5

2 reps @ 75% of 1-RM Split Jerk

WOD

AMRAP 12 minutes of:

40 Double-Unders

20 Wallballs

10 cal bike, row OR ski