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CF WOD

PART 1: 5 Rounds NFT

5 Single leg KB DL L & R
5 DB Row
2 Wall Walks

PART 2: 15 MIN AMRAP

5 Man Makers
10 AbMat Situps
15 Air Squats

OLY WOD

PART 1:

10 Min Clock

Pause Power Clean (Clean Warm-Up)

Pause Positions: Knees, Mid-Thigh, Pockets, Reception

PART 2:

10 Min Clock

Drop to Split, Jump to Split (Split Jerk Warm-Up)

PART 3:

10 Min Clock

Jerk Balance

PART 4:

15 Min Clock

Build to a Heavy: Power Clean + Jerk Dip + Full Split Jerk