WOD:

1) Jerk Dips: 3-3-3-3-3

These should be done at a minimum of 90% of your 1RM Jerk, you can move up from there as deemed fit.  Rest should be no more than 60 seconds between sets. 

We will be mimicking this but removing the 2 second count in the bottom
2) Split Jerk: 1-1-1-1-1
These should be 5 HEAVY reps. If you’re feeling strong go for a PR. Rest no more than 2 minutes between sets.

3) 10 minute AMRAP:
15 Kettlebell Swings 70/53
15 Box Jumps 24/20
Extra Work:
4) Muscle-up Practice: 10-15 minutes
This can be ring or bar, whichever you struggle with more you should practice. This can be anything from practice, to sets, to an EMOTM, whatever you like.

5) 3 rounds:
30 seconds Bird Dog Left
30 seconds Bird Dog Right
30 seconds Superman
30 seconds Rest
For results post weight of each set of Jerk Dips, weight of each Split Jerk, and Rounds plus Reps for Met-con along with any scaling used. If you did Extra Work post what you did for Muscle-up Practice and whether or not you did low back stability work.

Post results/thoughts to comments
– Jade