Warm Up:
AMRAP 4:
:30 single-unders
:20 handstand hold
10 scap pull-ups
Specific Warm-Up:
3 sets:
3 push jerks + split jerk
– Build to starting workout load.
– Take the bar from the rack.
WOD:
7 sets:
3 push jerks + 1 split jerk
Intermediate:
Same as Rx
Beginner:
7 sets:
3 push jerks
Home Workout:
7 rounds for time:
:40 plank hold
4 dumbbell push jerks
4 dumbbell split jerks (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Push jerk: Load, push press, shoulder press, dumbbell push jerk
Split jerk: Load, remove from complex, dumbbell push jerk
Post-Workout Skill Work:
3 sets:
1:00 freestanding handstand practice
– Rest 1:00 between sets.