01.14.2020

Warm Up
2:00 bike or row
band assisted upper anterior chain opener- 1:00
2:00 bike or row
30 seconds each side banded lateral walks
10 slow to fast banded air squats

then...
one set
plank with forward reach x 10 per arm
plank with lateral reach x 10 per arm
hollow hold 30 seconds

Mobility

foam roll lats x 1:00 (30 seconds each side)
T-spine hold on foam roller x 45 seconds
wrist stretches


Skill: Jerks
A. Drop to split x 3 reps for 3 sets https://www.catalystathletics.com/exercise/417/Drop-To-Split/
B. Jerk balance x 3 reps for 3 sets https://www.catalystathletics.com/exercise/193/Jerk-Balance/
C. 8:00 EMOM
split jerk x 1-2 reps @ 70% your 1RM split jerk


WOD
15-12-9-6-3
DB strict press    35/20     20/15
DB front squats
DB burpee overs