Cardio Machine of Choice x 1 minute
Passive Hang x 30 sec OR Shoulder Extension Stretch on Floor x 30 sec
Updog/Downdog/HSPU Combo x 5 reps

Split Jerk
EVERY 75SEC X 6 SETS

Pause Split Jerk + Split Jerk

Percentages based on Split Jerk 1RM
Set 1-2: 60-70%
Set 3-4: 65-75%
Set 5-6: 75-85%

Pause Split Jerk – On this movement we want you to pause 1-2 sec in the bottom of the dip and in the catch position of the jerk.

WOD
AMRAP 3 min of:
3 Deadlift, 315/205
3 Bar-facing burpees

3 MIN REST

AMRAP 3 min of:
3 Deadlift, 275/185
3 Bar-facing burpees

3 MIN REST

AMRAP 3 min of:
3 Thrusters, 115/75
3 Bar-facing burpees

3 MIN REST

AMRAP 3 min of:
3 Thrusters, 95/65
3 Bar-facing burpees

3 MIN REST

AMRAP 3 min of:
Bar-facing burpees

Cash Out
WARMUP

3 Rounds

Weighted Ankle Stretch
(60 Seconds Per Side)

Knee Glides
(20 Reps Per Leg)

Ankle Raises (foot elevated calf raise)
(10 Reps)

PAUSE BACK SQUAT
WARM UPS : NO WARM UP
REST : NO REST VALUE

60 % x 1 reps
70 % x 1 reps
75 % x 1 reps
80 % x 1 reps
85 % x 1 reps