Warm Up
Pigeon/lizard
200m run
3x
5 reverse burpees
10 hip bridges
15 push ups
Strength
Jerk from rack
5 x 5
focus on form - build to heavy if form is solid
WOD
5 minutes of
5 pull ups
10 jumping squats
rest 2 minutes
5 minutes of
5 burpees
10 sit ups
Post
1 min. plank
1 min. side plank
1 min. side plank
1 min. plank while rolling med ball to each other