6.4.18 Monday

Mob: FR lats and upper back

FR shoulder flexion x 10 ea (Dogs or Cats?)

Warmup:

2 rounds

Box Jump x 5

Inch worm w. Push up x 5

Face pull x 20

Skill: OHD

PVC warm up1x5 ea

strict/pp/push jerk/ split jerk ** as group. Do holds at top and start position to ensure proper position

Empty BB warm up 1x5 ea

Strength:

Work up to heavy triple push jerk

WOD: 3RNFT

Sledge hammer x 10 ea

Strict dips x 8-10

Wgt knee raise x15

Strict chinup w. 3 sec pause at top x 4-5