Jumpin Dead

Warm-up:

Run 400m 
3 Rounds:
  1. 10 Good Morning 75/55lbs
  2. 20 Lateral Bar Jump Overs 
  3. 10 Hip Extension

Mobility:

Rollout: Hamstrings,Quads,Ab/Adducters 

Announcements:

Athletes for Aislinn this Saturday! 

Pull Day:

Snatch 2x3 @ 60% of Snatch 1RM
Clean 2x3 @ 70% of C&J 1RM
Sumo Deadlift 2x3 @ 75% of DL 1RM
Deadlift 3x3 @ 85% of DL 1RM
New Athlete Deadlift 3x5

Skills & Technique: (Click below for links to more info)

Wod:

Jumpin Dead 
 
Deadlift 185/115lbs
Box Jump 30/24"
 
2 Consecutive Tabatas.    
Alternate movements every 20 seconds of work.
Score Total Reps.