Tuesday August 16th

Warm-Up
5 min Amrap :
20 Jumping Jacks
10 Banded Dislocates
10 Banded Strict Press
10 Prone Y’s
Strength
Every 2 mins for 10 mins:
7 Push Jerks @ 60-70%
Rest 3 mins then
Every 2 mins for 10 mins: 8-10 Strict Pull ups
* scale pull ups to be able to get at least 8 and no more than 10, keep a band close if you need more help towards the later sets
* 30 mins for warm up to push jerks, set up for pull ups, and both emoms
WOD
Every 2mins for 12 mins:
12 G2OH ( 115/75)
In remaining time:
AMRAP Burpee over Bar
* G2OH- Snatch or C and J
* no rest between sets, give yourself a few seconds rest before the next round if needed
*score is total burpees over bar
* should be getting no less than 10 burpees per round, if not scale weight on bar

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