WOD
Strength
Split Jerk from Rack: 60/2, 70/2, 75/2, 80/2, 85/1, 80/2, 88/1, 80/2, 90/1
Conditioning
3 Rounds for Time:
1K Row
40 Abmat Situps
rest 4 min between rounds
Extra
Back Squat: 60/6, 70/5, 75/4, 80/3, 85/2, 90/1, 80/3*3 sets
+4 Lateral Jumps over stick after each set, stick is at knee height
complete the squats + the jump AFAP, rest as needed between sets
4 rounds for quality
10 good mornings (45/35)
10 candlestick rolls (use your hollow position)
http://gymnasticswod.com/content/roll-candle-stick