Sunday WOD + Barbell Club + Durability

170521

Sunday schedule is 9:30 CrossFit WOD (workout of the day), 10:30 Olympic Lift Barbell Club, and 11:30-1 Durability mobility seminar.  It is a full morning at CrossFit Homeward tomorrow, we hope to see you there for all 3 program offerings!

1. Warm up.

2. Jerk footwork drills ~5mins

3. Split Jerk 5 x 5 @ 70%

4a. Clean Pull 3 x 4 @ 80% clean
4b. Strict Press 3 x 6 @ 70%

5. Jerk Dip Squat 3 x 3 @ 130% Jerk

Optional metcon:
AMRAP 8
5 strict pull ups
10 weighted lunges
10 kipping pull ups
20 jumping lunges