Warm-up

• 2 Rounds
  • 2:00 Machine
  • 0:30 Hollow Hold
  • 5 Inch Worms + 1 Push Up
  • 10 Air Squats
  • 10 Alternating Leg V-Ups
• -World’s greatest stretch (10 each side)
• -Front Rack Stretch w/PVC
• -Overhead Stretch w/PVC
• Barbell Warm Up: (empty BB)
  • 8 Strict Press (tempo on the way down)
  • 7 Jerk Dips and Drives (pause in the dip)
  • 6 Pause Split Jerks

STRENGTH

• Split Jerk 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

Work up each set. Try pausing in the catch of the split jerk at least for the first few sets where the weight is lighter.

METCON

• Teams of 2 – 2 rounds for time of:
  • 50 Synchronized Sit-ups
  • 100 Burpee-to-Touches
  • 100 Shoulder-to-Overheads, 115/80 lbs

Complete in teams of 2. Do the sit ups synchronized waiting for the other partner at the top of the rep, then split everything else as desired, I would suggest 10s on Burpees and 10-15s on STOH Scaling Options: Use a barbell weight that is light and allows you to keep at least quick sets of 10! Time Cap: 25 mins