Warm Up:
10 Minutes of Push Press and Push Jerk Progression
Skill Work / Conditioning:
On a 8 Minute Clock:
Max Distance Row, Bike, Ski, or Run
Alternate work and rest with a partner
Specific Warm-Up:
3-5 Sets:
3 Strict Presses (increasing weight)
WOD:
For Load:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Intermediate:
For Load:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Beginner:
For Load:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Movement scaling options:
Strict Press: Single-Arm DB Options
Push Press: Single-Arm DB Options
Push Jerk: Single-Arm DB Options
Alternate Workout:
Substitute DBs as needed. If you are using DBs, increase to 5 reps for all sets.
Cool down:
3 Sets:
30 Seconds Doorway Stretch / Side
30 Seconds Banded Shoulder Stretch / Side