6.12.26 SANKA, YA DEAD?   Recently updated !

WARM UP
4min row (1min easy, 30s mod, 1min easy, 30s hard, 30s easy, 20s mod, 10s sprint)
2x through:
10 Strict Presses empty bar or PVC
10 Thrusters
6 Box jumps + box drops
12 Jumping Lunges
Dynamic Stretch

STRENGTH
A.Split Jerk
2×3 @ 60%
2×3 @ 65%
3×2 @ 70%
2×1 @ 80
B. Split Squat
3 sets of 6 (each leg)

WOD
For Time:
100 bar facing burpees
* at 1:00 perform 1 C&J (135/95), at 2:00 perform 2 and so on. Until you complete 100 bfb, or fail to complete the number of C&J in the minute.

Age Group:

50-54 115/75 80 Burpees

55-64 95/65 80 Burpees

65+ 95/65 60 Burpees

ICING
Deadhang
Ski Erg 500 Meters