Double Up

Warm-up:

3 Rounds of: 

  1. Row 150m
  2. 6 Hamstring Decelleration 
  3. 5 Good Mornings w/bar
  4. Bar Complex x2

(Push Press, Push Jerk, Split Jerk=1 complex)

Mobility:

Foam Rolling: Quads, Hams, Ab, Adductors + Calf Smash  

Announcements:

Get recovered with some Yoga tonight at Justified @ 7:30pm!

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

Wod:

Barbell Complex 15 Minutes: Push Press+Push Jerk+Split Jerk
Work up to heavy single with good form.

Followed by:

Double Up

In teams of 2: You go I go format
21-15-9-9-15-21

Deadlift 225/155lbs
Box Jump 24/20"

For time. 
Time Limit: 12 Minutes