Warm Up:
AMRAP 5:
50-ft shuttle run
15 plate ground-to-overheads (10/15 lb)
50-ft shuttle run
10 alternating overhead lunges (10/15 lb)
Specific Warm-Up:
3 sets:
10 push jerks
4 sumo deadlift high pulls
– Add load each set.
WOD:
5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)
Intermediate:
5 rounds for time:
15 push jerks (55/75 lb)
12 kipping pull-ups
9 sumo deadlift high pulls (55/75 lb)
Beginner:
5 rounds for time:
12 push jerks (45/65 lb)
9 ring rows
6 sumo deadlift high pulls (45/65 lb)
Home Workout:
5 rounds for time:
15 single-dumbbell push jerks (35/50 lb)
12 double-dumbbell bent-over rows
9 single-arm dumbbell sumo deadlift high pulls
– Use one dumbbell for the push jerks and sumo deadlift high pull.
– Use two dumbbells for the bent-over rows.
Movement scaling options:
Push jerks: Loading, dumbbell push jerks, single-arm dumbbell or kettlebell push jerks
Cheat to bar pull-ups: Reps, pull-ups, banded pull-ups, jumping pull-ups, ring rows
Sumo DL high pulls: Kettlebell high pulls, hang power cleans, sumo deadlifts
Cool down:
Accumulate:
30 reach, roll, and lift