021621

Warm-up:
5 Yoga push-up
4 Box walk up + pike push up
3 Deep squat complex
10 Bird dog
8 Step over
7 Hang power clean
5 Push jerk
4 Split jerk
3 Sots press
2 V-up complex w/ 2 second hold in each position

WOD:
A) 5-5-5-5 Jerk (push or split) Building
12 minutes including warm-up

B) 7 minute AMRAP of:
14 KB or DB Weighted step overs (choose a weight that allows you to move quickly, hold it anyway you want)
7 Unbroken Hang power clean (Add weight from last week)

Home WOD/Zoom:
A) EMOM x 10
2 Wall walk up + 5 Push jerk (if you have light DB’s sub push press or strict press)

B) 7 minute AMRAP of:
14 KB/DB Weighted step overs
7-12 DB Hang power clean

Mobility:
1:00 Archer
1:00 Seated twist