Warm up: 400m run as class 3mins
Mobility: Thoracic outlaw bb sh stretch 4×0.20
Barbell prep-5mins
Strength: Jerk-10-12mins
Level 1: 1rm(at least 3 attempts at above 90%
Level 2: Jerk 5×3-starting warm up sets with 20kg for both guys and girls
Accessory Bamboo strict press- everyone to do-using 1.25kg if needed:
WOD
2rnds :4min AMRAP 4min rest between rounds:
500m row, 30 wall balls Max ttb(hanging knee raises as a scale) send people off in three heats every two mins
