Warm up - crossover symmetry activation, 3 rounds of: 1 min easy row + 10 shoulder rolls + OH Stretch + worlds greatest stretch
Jerk Complex
Dip (pause 3 seconds, stand up) + Split Jerk
1,1,1,1,1
*Work up to a heavy single for the day
Strict Weighted Chin Up
4,4,4,4,4
*In between each set of jerks, do 4 strict weighted chin ups
For time
1500m Row
into…
5 Rounds
25 Pull Ups
7 Shoulder to Overhead 245/145#