WOD
4 rounds for quality (15 min cap):
3 Split Jerks (Not Heavy, technique work only)
15-20 Abmat Back Extensions
8 each arm Single Arm Dumbbell Rows (knee on bench)
For Time (10 min cap):
100 Push Press (50-55% of 1RM Push Press)
20 Air Squats Everytime Bar is Dropped
You can only “rest” overhead or in the front rack, everything else is considered a “drop.” Setting on back or lowering to hang is considered dropped.
Extra
Low Hang Clean (below knee) + Jerk – 5×2+1 Build to Heavy
Rest 2 min between sets
5 min AMRAP
1-2-3-4-5-6…
Deficit HSPU (6/3″)
Bar Muscle-Up