Two sets of:
Med Ball Hamstring Curls x 5 reps
Hip Extensions (unweighted) x 10 reps
Band Pull-Aparts (overhead) x 15 reps (light band)
Draw out jerk footwork
Three sets of:
Drop to Split x 3 reps
*Focus on recieving in the proper position. This should be light if you are new to this drill. Focus on technique before load.
And then . . .
Every 90 seconds, for 15 minutes, complete (10 sets):
Behind the Neck Jerk x 1 @ 70-75%
B.
In 10 minutes or less, build to today’s heavy deadlift single.
Only go as heavy as proper mechanics will allow, this is just to prime the system for the WOD
C.
As many rounds and reps as possible in 20 minutes:
Run x 600 meters
Deadlift x 10 reps 225/173
Bar muscle-up x 5 reps (scale to 7 c2b)