WARM UP:
Foam roll
Bear crawls
Crab walks
2 laps with jump rope
Frog jumps
Leg swings
Quad stretch
2rds

Max Effort
Power Jerk
15 mins to set a heavy power jerk

WOD:
30 secs max pull ups
1 min rest
30 secs max single arm snatch 53/35
1 min rest
30 secs max strict press bar
Rest 3mins
Repeat reverse order
3rds