Split Jerk

Warm up
5 sets of max rep push-ups
(the set is over once you stop moving, NO resting at top or bottom)
1 minute rest in between sets
than
50 air squats as fast as possible

Strength
Split Jerk
2-2-2-2-2-2-2  ( try to move up in weight each set, even if its only 5#)

NOTE: Focus on keeping the torso upright and not leaning forward. Be explosive out of the dip.


WOD
21-15-9 reps of;
Push press @ 95/65# (scale as needed)
Burpee Pull-up

For the un-initiated follow the link to see the burpee pull-up  Click here for Burpee Pull-up