Focus:  From Rack

5 min EMOM

1 BN Push Press

1 BN Push Jerk

1 BN Split Jerk

build to moderate heavy BN Split Jerk

directly into 5 Min EMOM

1 BN Split Jerk continue to build to heavy

 

WOD: 

150 Double Unders

then

10 Rounds

10 Deadlift 60% of 1RM

10 Push Ups

then 

150 Double Unders

 

Recovery:

1 min per side Banded  retraction calve foam roll

2 min L/R Pigeon stretch

2 min Puppy stretch

1 min L/R twisted cross