Warm Up:
2 sets:
:20 jumping jacks
:20 mountain climbers
:20 Abmat sit-ups
:20 up-downs
:20 jumping squats
Skill Work:
Every 2:00 for 5 sets:
1 shoulder press
3 push jerks
– Build in load if the technique is sound.
WOD:
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks (75/115 lb)
Intermediate:
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks (65/95 lb)
Beginner:
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks (35/45 lb)
Home Workout:
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Double-dumbbell push jerks (35/50 lb)
Masters 55+:
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks (65/85 lb)
Movement scaling options:
AbMat Sit-up: Reps, plank shoulder taps
Push jerk: Load, push press, shoulder press
Cool down:
1 set:
1:00 banded shoulder stretch/arm