Build Up:
3 sets:
2 push presses + 1 push jerk
– Build to starting workout load.
– Take the bar from the rack.
WOD:
7 sets for load:
2 push presses
1 push jerk
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
7 sets for load:
10 double-dumbbell push presses
Movement scaling options:
Complex: Load, dumbbells or kettlebells
Post-Workout Skill Work:
2 sets:
20 banded pull-aparts
15 double-dumbbell bent-over rows
10 ring rows