Warm Up:
AMRAP 5:
50-ft shuttle run
15 plate ground-to-overheads (10/15 lb)
50-ft shuttle run
10 overhead lunges – 5 per side (10/15 lb)
Specific Warm-Up:
3 sets:
6 push jerks
3 sumo deadlift high pulls
– Add load each set.
WOD:
5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)
Intended Stimulus: 10-15 Minutes
Intermediate:
5 rounds for time:
15 push jerks (55/75 lb)
12 kipping pull-ups
9 sumo deadlift high pulls (55/75 lb)
Beginner:
5 rounds for time:
12 push jerks (45/65 lb)
9 ring rows
6 sumo deadlift high pulls (45/65 lb)
Home Workout:
5 rounds for time:
15 single-DB push jerks (35/50 lb)
12 double-DB bent-over rows
9 single-arm DB sumo deadlift high pulls
– Use one DB for the push jerks and sumo deadlift high pull.
– Use two DBs fro the bent-over rows.
Movement scaling options:
Push jerks: Loading, DB push jerks, single-arm DB or KB push jerks
Chest to bar pull-ups: Reps, pull-ups, banded pull-ups, jumping pull-ups, ring rows
Sumo deadlift high pulls: KB high pulls, hang power cleans, sumo deadlifts
Cool down:
Accumulate:
30 reach, roll, and lift