10/8/10 - JERK & "COE"

1. Warm Up

- Foam Roll

- CrossFit Warm Up

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Jerk, 3-3-3 reps

4. Work Capacity - "COE" - 10 rounds for time:
- 10 Thrusters (95/65#)
- 10 Ring Pushups

5. Durability
- Rope Climb, 5 ascents

- Hollow Rock, 3 min

6. Mobility

- Hip Flexion

- Hip Flexion, Internal Rotation

- Hip Flexion, External Rotation

- Hip Extension