Warm Up:
AMRAP 4:
20 jumping jacks
10 alternating lunges
5 push press (35/45 lb)
Specific Warm-Up:
3-4 sets:
1 push press + 1 push jerk + 1 split jerk
WOD:
7 sets For load:
1 push press + 1 push jerk + 1 split jerk
Intermediate:
Same as Rx
Beginner:
7 sets For load:
2 push presses + 2 push jerks
Dumbbell variation:
7 sets For load:
4 DB push press + 3 DB push jerk + 2 DB split jerk
– Use two DB’s
Post-Workout Skill Work:
10 rounds with a partner for time:
12/15 calorie assault bike
– You go, I go