WOD
Primer
2 Sets
20s ea/side Side Plank Holds https://bit.ly/2K97yz4
10 DBall Slams
20-30s Chin Up Hold https://bit.ly/2WzjTTO
Strength
6 sets:
4 Deadlift @ 60-70% + green band, not T&G
6 Box Jumps
Conditioning
AMRAP 5:
15-12-9
Kettlebell Swing (53/35 | 70/53)
Front Squat (95/65 | 135/95)
Calorie Row
Rest 5 Minutes
AMRAP 5:
15-12-9
Kettlebell Swing (53/35 | 70/53)
Front Squat (95/65 | 135/95)
Calorie Row
Extra
Jerk Balance: 3 sets of 3 building to 60%
Split Jerk: 60/3, 70/3, 80/3, 85/3, 90/3x3sets