Warm-up, (15 Min): 1/2 Tabata Lunges, Air Squat, Single DB Push Press. Dynamic Stretch
Watch this short video for some good info on Split Jerk training.
Strength, (15 Min.): Split Jerks
Drill Footwork
3/40 3/50 3/60 2/70 1/80 1/90 1/100
OTR
WOD: DUNDERHEAD
5 rounds for time:
15 GHD Sit-up
2 Rope Climb
15 OH Walking Lunges 45/25
10 KB Step-ups 70/50 to 16″
Go in any order you wish.
Icing: 15 Muscle-ups Rings or Bar.