WOD:

1) 3 Jerk Dips + 2 Split Jerks: 1-1-1-1-1-1-1

Warm-up as needed. Complete 7 working sets. Use the Jerk Dips to work your positioning. Rest 90-120 seconds between sets.

2) 3 rounds AQAP:

100m Sled Drag 205/140

7 Muscle-ups

20 Burpees

Extra Work:

3) Double-unders: 10 minutes Practice

Keep track of your sets.

4) Single Leg Hip Thrust: 3 x 15/side

Rest 90 seconds between sets.

For results post detailed weights, reps, times, etc. for all work completed.

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