WOD 4.21.15

Warmup 

3 rounds for quality

Table tops x10 w/3 sec pause

Rolling table tops x10 (5each side)

5 seated Dis locates

5 reverse grip seated Dislocates 

Hollow Rocks x10

Anterior tilt wall drill x10 

Cat Cow Plank x10

Skill

 Jerk Progression x2 

5 press 

5 behind the neck press

5 push press 

5 push press behind the neck 

5 tall jerks (bar at forehead on toes to split or power) 

5 jerks 

Weightlifting  

Jerk: 3RM 

Take 1-3 warmup attempts then 3-5 attempts 

Cash out: Hollow  hold /rock Tabata 

  

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