Warm Up:
1 set:
10 leg swings/leg (across the body)
10 good mornings + jump
1 set:
10 leg swings/leg (front and back)
10 push-ups to down dog
1 set:
10 box step-up overs
10 strict press (35/45 lb)
1 set:
10 box jump-overs
10 push press (35/45 lb)
Specific Warm-Up:
3 sets:
5 push jerks
5 box jump-overs
WOD:
3 rounds for time:
15 push jerks (105/155 lb)
15 box jump-overs (20/24 in)
Time Cap: 13 Minutes
Intermediate:
3 rounds for time:
15 push jerks (85/125 lb)
15 box jump-overs (20/24 in)
Beginner:
3 rounds for time:
15 push jerks (55/75 lb)
15 box step-overs (12/20 in)
Movement scaling options:
Push jerks: Load, push press, hang power clean
Box jump-overs: Height, 30 jumping lunges
Partner option:
3 rounds for time:
30 push jerks (105/155 lb)
30 box jump-overs (20/24 in)
Post-workout Skill Work:
EMOM 8:
:30 max ring dips