TUE 6/18/24 WOD

Warm Up – 4 Min AMRAP  :30 single-unders - :20 handstand hold - 10 scap pull-ups – Push Jerk progression:  5 jump and lands (hands at side) – 5 jump and lands (hands at shoulders), 5 jump, punch and lands – 5 PVC push jerks – 5 EB push jerks – 5 push jerks (add weight) – 5 push jerks (add weight) – Split jerks:  split stance hold (20 sec) – 5 PVC presses in split stance – 5 split jerks (PVC) – 5 EB split jerks – Build jerks:  3 sets:  3 push jerks + split jerk – Take the bar from the rack –

Strength – 3 Push Jerks + 1 Split Jerk – 7 sets (3 min each set)

Skill - 3 sets:  1:00 freestanding handstand practice – Rest 1:00 between sets.
Post WOD - Accumulate:  1:00 banded shoulder stretch/arm or 2 min bar hang