Skill Work:
EMOM 5:
3 push jerks
– Hold the receiving position of each rep for :01.
WOD:
For time:
15 deadlifts (85/115 lb)
15 push jerks
12 deadlifts (95/135 lb)
12 push jerks
9 deadlifts (115/165 lb)
9 push jerks
6 deadlifts (125/185 lb)
6 push jerks
3 deadlifts (135/205 lb)
3 push jerks
– Use the same barbell for both movements.
Intended Stimulus: 6-10 Minutes
Intermediate:
For time:
15 deadlifts (55/75 lb)
15 push jerks
12 deadlifts (65/95 lb)
12 push jerks
9 deadlifts (85/115 lb)
9 push jerks
6 deadlifts (95/135 lb)
6 push jerks
3 deadlifts (105/155 lb)
3 push jerks
– Use the same barbell for both movements.
Beginner:
5 rounds for time of:
6 deadlifts (45/65 lb)
6 push presses
– Use the same barbell for both movements.
Home Workout:
5 rounds for time:
15 double-DB deadlifts (35/50 lb)
15 double-DB push jerks
Movement scaling options:
Deadlifts: Load, sumo deadlifts, dumbbell deadlifts, range of motion
Push jerks: Load, push presses, dumbbell push jerks
Cool down:
1 set:
1:00 foam roll glute/side
1:00 pigeon stretch/side