STRENGTH:
Max Jerk 5 – 3 – 1 – 1 – 1…
*Athlete’s choice on whether you do push jerk or split jerk. If you have never max jerked before, split jerk is suggested.”
WOD:
16 min AMRAP
20 Wallballs 20/14
15 Air Squats
20 DB Snatch 50/35 (these do not have to be alternating- break them up as desired)
5 Burpee Pull-ups (these can be jumped into)
POST WOD/MOBILITY:
3-5 min easy cardio
Ankle Dorsiflexion using a KB on the knee (or without weight)
Calf/Achilles Smash with the handle of the KB
CrossFit Reserve 