Warm Up:
Set 1
30 Seconds Alternating Spiderman Stretch
30 Seconds Plank to Down Dog
Set 2
30 Seconds Single Unders
30 Seconds Inch worms
30 Seconds Hand Release Push-ups
Set 3
30 Seconds Double Unders or Singles
30 Shoulder Taps in Plank
Set 4
30 Seconds Double Unders or Singles
100’ Bear Crawl
Skill Work:
7 Minutes Push Jerk Progression
10 Minute Clock:
Sets 1 & 2
3 Push Jerks + 3 Split Jerks
Sets 3 & 4
2 Push Jerks + 2 Split Jerks
Sets 5 & 6
2 Push Jerks + 1 Split Jerk
WOD:
6 Sets for Load:
2 Push Jerks + 1 Split Jerk
Time: N/A
Loading: 5/5
Skill: 4/5
Volume: 1/5
Intermediate:
Same as Rx
Beginner:
6 Sets for Load:
4 Push Jerks + 2 Split Jerks
Limited Equipment:
EMOM 12:
8 Burpees Over DB
4 DB Push Jerks
4 DB Split Jerks
Increase DB loading across sets
Movement scaling options:
Push Jerk: Loading, Strict Press, Push Press, Single-Arm DB Options
Split Jerk: Loading, Strict Press, Push Press, Single-Arm DB Options
Cool down:
3 Sets:
12 DB Floor Presses
12 DB Bent Over Rows
2 Sets:
30 Seconds Doorway Shoulder Stretch / Side
30 Seconds Banded Arm Stretch / Side