In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Pause Jerk

Performance:

5×3 Across 60-65%

**3 sec pause in dip

Fitness:

5×3 Across RPE 6

**3 sec pause in dip

Part 2 – Conditioning:

“The Admiral”

Performance:

3 Rounds

20 Burpee Pull Up

20 Front Squat 155/105

20 Box Jump 24/20

Fitness:

3 Rounds

20 Push up Progression

20 Pull Up Progression

20 Front Squat RPE 7

20 Box Jump AHAP

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