Warm Up:
1 set:
:40 single unders
:40 BW split squats (:20/leg)
:40 alternating shoulder taps
1 set:
:40 double-unders
:40 alternating lunges
:40 wall walk hold
1 set:
:40 triple unders
:40 jumping lunges
:40 handstand hold against the wall
Specific Warm-Up:
3-4 sets:
3 split jerks
WOD:
5 sets for load:
3 split jerks
Intermediate:
Same as Rx
Beginner:
5 sets for load:
5 push jerks
HOME WOD:
Equipment:
EMOM 16:
Min 1 | :45 plank hold
Min 2 | :45 handstand hold
Min 3 | Max DB split jerks
Min 4 | Rest
– Switch arms as needed.
Bodyweight:
EMOM 16:
Min 1 | :45 plank hold
Min 2 | :45 Handstand hold
Min 3 | Max distance broad jumps
Min 4 | Rest
– Switch arms as needed.
Movement scaling options:
Split jerk: Loading, strict press, bench press
Post-Workout Skill Work:
For completion:
50 deficit push-ups (2/4 in)
50 close grip bench presses (empty barbell)