Warm up
Run 800m/ Row 500m, Stretch and mobilise
WOD
Push/Split Jerk 1-1-1-1-1
rest 5 mins
4 minute AMRAP
- Shoulder to Overhead @ 30kg/42.5kg (The bar is taken from the ground, perform 4 Burpees everytime you drop the bar)
Listen to Coach Burgener speak about the Split Jerk