Pre-Workout Mobility
Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups

 

Atarim
Technique:
Split jerk
then
5×3 Split/Push jerk (technical weight)

Metcon:
4 RFT
7 pushpress 50/35

10 Swings 24/16

12 airsquat
Dizengoff

 

Technique:
Split jerk
then
5×3 Split/Push jerk (technical weight)

 

Metcon:
as many reps as possible

3 Min Box Jump
1min rest
3 min pushups
1min rest
3 min Double under
1 min rest
3 min K2E

order does not matter

Post your scores to the Whiteboard.