121212 Smash

Wednesday
dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Test

Max hspu in 1 min

Oly
Build to a heavy split jerk

Wod
5 rounds for time resting 1 min between rounds

50 double unders
10 jerks 155,105
(Rest 1 min)

Mad mobi
Shoulder bully
Trigger point pecs
Calf stretch
Roll calves

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