Warm Up:
1 set:
:40 single unders
:40 bodyweight 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
– Build to working weight.
WOD:
5 sets for load:
3 split jerks
– Lift once every 3:00.
Intermediate:
Same as Rx
Beginner:
5 sets for load:
5 push jerks
Home Workout:
5 x AMRAP 1:30:
:30 handstand hold
directly into…
Max-reps unbroken DB split jerks (35/50 lb)
– Use two DBs.
– Rest 1:30 between sets.
Movement scaling options:
Split jerk: Loading, strict press, bench press
Post-Workout Skill Work:
AMRAP 3:
Max cumulative L-sit hold
– Perform from parallettes, DBs, boxes, or the floor.