Warm Up:
2 sets:
200-meter run
:20 handstand or pike hold
10 plank shoulder taps
10 air squats
10 reverse lunges
Skill Work:
Every 2:00 for 5 sets:
3 shoulder presses
3 push jerks
– Build to a heavy complex.
– Take the bar from the floor.
WOD:
3 rounds for time:
30 alternating single-leg squats
15 push jerks (65/95 lb)
Intended Stimulus: 5-9 Minutes
Intermediate:
3 rounds for time:
20 alternating single-leg squats
15 push jerks (65/95 lb)
Beginner:
3 rounds for time:
20 alternating forward step lunges
15 push jerks (35/45 lb)
Home Workout:
3 rounds for time:
30 alternating single-leg squats
15 dumbbell push jerks (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Single leg squat: Reps, hook-behind-heel squats, forward step lunges
Push jerk: Load, dumbbell options, push press
Cool down:
1 set:
1:00 barbell quad mash/leg
:30 Samson stretch/leg