Specific Warm-Up:
3 sets:
3 push jerks + split jerk
– Build to starting workout load.
– Take the bar from the rack.
WOD:
Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.
Intermediate:
Same as Rx
Beginner:
Every 5:00 for 7 sets:
3 strict presses
2 push presses
1 push jerk
– Build in load each set.
Home Workout:
Every 5:00 for 7 sets:
30 alternating plank shoulder taps
9 dumbbell push presses
7 dumbbell push jerks
5 dumbbell split jerks
– Use two dumbbells.
Movement scaling options:
Push press: Load, shoulder press, dumbbell options
Push jerk: Load, push press, dumbbell options
Split jerk: Load, push jerk, dumbbell options
Cool down:
Accumulate:
1:00 banded shoulder stretch/side