3 minutes of z1 work
+
3-5 minutes of workout prep
*wall squats x 10-15
*wall angels x 10-15
*Single leg RDL to squat x 5/side
*Scap pull up x 5 + 1 strict pull up + 5 kip swings x 2 rounds

FITNESS

A. Jerk stance – high elbow strict press x 5 x 3 sets
B. BS; 55×1 x 2 reps x 3-4 sets
*after each set do 6-7 ring rows.. pause for 1 sec. with rings @ chest
+
12 minute amrap
10 jumping pull ups
15 wall ball
30 sec. plank hold

PERFORMANCE

A. Jerk Balance x 5 x 3 sets.. off feel
B. BS; 55×1 x 2 reps x 3-4 sets @ 60-65%
*after each set do 8-10 ring rows.. pause for 1 sec. with rings @ chest
+
for time:
40 wall balls, 20/14#
25 pull ups
30 wall balls, 20/14#
20 pull ups
20 wall balls, 20/14#
15 pull ups
10 wall balls, 20/14#
10 pull ups

Cool down:
partner pull up bar stretch – acquire 1 minute
bench OH stretch – acquire 1 minute
wall stretch – acquire 45 sec. per leg