Specific Warm-Up:
3 sets:
3 strict presses + 3 push presses + 3 push jerks
– Increase loads across each warm-up set.
– After the third set, load the barbell to the first workout load.
– The first workout load is a load that athletes could do 8, but not 10.
WOD: 5 sets for load:
5 shoulder presses + 5 push presses + 5 push jerks
– No rest between movements.
Intermediate:
Same as Rx
Beginner: 5 sets for load:
5 shoulder presses + 5 push presses
– No rest between movements.
Home Workout:
Every 5:00 for 7 sets:
30 alternating plank shoulder taps
9 dumbbell shoulder presses
7 dumbbell push presses
5 dumbbell push jerks
– Use two dumbbells.
Post-Workout Skill Work:
AMRAP 1:
Max push presses at 60%