Warm up
Plank passes
Barbell prep X 5mins: dip drive dip….focus on staying through the heels on the dip, finishing the drive by fully extending your hips and squeezing your bum, catch on heels will full lockout-think of punching yourself underneath the barbell
Strength
E3mom X 15mins: push jerk X 10reps
WOD
21-15-9
thrusters.
100-75-50
double unders
Scale for doubles is 50-50-50 if double single
or 20 for a double.
