Warm Up:
3 sets:
:20 jumping jacks
– Rest :10
:20 up-downs
– Rest :10
Skill Work:
On an 8:00 clock:
Handstand walk/wall walk practice
WOD:
5 sets for load:
5 push jerks
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Push jerk: Load, push presses, strict presses
Cardio option:
EMOM 15:
Minute 1 | 5 push jerks from the floor
Minute 2 | 5 bar facing up-downs + 10 lateral bar hops + 5 bar facing up-downs
Minute 3 | Rest
– An up-down is a burpee without the push-up.
Cool down:
1 set
1:30 lat/side delt foam roll/arm
1:30 T-spine foam roll with arms overhead