29 March 2019

Looking to improve your Split Jerk? Try working on refining your Overhead Lunge:   Improving Your Split Jerk with Overhead Lunges

Looking to improve your Split Jerk? Try working on refining your Overhead Lunge: Improving Your Split Jerk with Overhead Lunges

Article: Improving Your Split Jerk with Overhead Lunges

Warm-up
Funnel Tag
then
3 Rounds:
10/side KB Snatches
5/side KB Windmills
100'/side Suitcase Carry

Mobility
Shoulders:
i. 1:00/side First Rib Smash (traps)
ii. 1:00 Child's Pose off Bench/Box
iii. 15 Wall Slides
iv. 15 Y-Turnouts
v. 2x8 Banded OHSthen
1:00/side Lat Distraction
Biceps & Forearm S&F (bar)

Metcon
AMRAP-20:
2 [Legless] Rope Climbs
7 Strict [Deficit] Handstand Push-Ups
Rx+= LL + Full Deficit (Shoulders to Hands)

Personal Goal Work