Warm Up:
3 sets:
:30 air squats
– Rest :10
:30 shoulder presses
– Rest :10
Skill Work:
On a 10:00 clock:
Build to a heavy 3-rep push jerk
WOD:
For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (95/135 lb)
Intended Stimulus: 6-12 Minutes
Intermediate:
For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (65/95 lb)
Beginner:
For time:
25-20-15-10-5
Air squats
3-6-9-12-15
Push presses (35/45 lb)
Home Workout:
For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Dumbbell push jerks (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Air squat: Reps, reverse lunges
Push jerk: Load, reps, push press, shoulder press, single-arm dumbbell options
Cool down:
2 sets:
:30 frog stretch
:30 couch stretch/leg