Strength
Jerk Dip + Pause Jerk 3x2
Warm Up: Split Jerk Footwork Drill (3x5 each side)
-into-
Strength: Jerk Dip + Pause Jerk (3x2 @ light weight, 40-50%)
Focus: Stability, timing, and crisp foot transition

WOD
"All Crossed Up"
For Time:
15 Wall Walks
10 Dumbbell Shoulder to Overhead 70#/50#
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead 70#/50#
30 Crossover Single Unders
30 Toes to Bar
|30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead 70#/50#