WOD
Warm-up
2 Sets
8 Wall Angels (slow and controlled)
6 Push-up into Downward Dog
2 Wall Walks (paused at top)
50 Single Jump Rope
Strength
4 Sets (40-50% of 1RM)
4 Paused Power Jerk (2sec hold in the dip)
Rest 1-2 minutes between working sets
*(RPE 6-7) focusing on position and staying balanced in the dip/catch position of the lift
then…
2 Sets
10 Strict Press @ 35-45%
Rest 1-2 minutes between working sets
Conditioning
AMRAP in 10 Minutes:
20 |30 Double Under
6 DB Devil’s Press (35/20) | (50/35)
12 V-Up | GHD Sit-up