10.29.2018 WOD

A. Mobility

B. Warmup
Coaches Choice

C. Volume
10 min EMOM every 2 mins of the following complex:

Jerk Skill Complex

1 Jerk Dip Squat (2sec pause at bottom of each)
1 Pause Push press (2sec pause in dip)
1 Pause Power Jerk (2sec pause in catch position)
every 2mins x 5 sets (work up to 70-80% of best jerk)

D. WOD
Metcon A)
7 min AMRAP
10 Toes-through-ring or TTB
15 Wall balls (20/14)
30 Double-unders

Rest 5 mins

Metcon B)
5 rounds for time
Row 200m
5 KB snatch R (53/35)
10 Box Jumps (24/20)
5 KB snatch L