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STRENGTH
3 Sets: Push Press x 3 + Push Jerk x 5
Notes: Take bar from ground or rack. Do 8x Push Press if you are new to push jerks.
WOD
Level 1
AMRAP 9 (ascending ladder rep scheme – 3, 6, 9, 12, 15… and so on):
- Wall Ball
- Russian Kettlebell Swing
- Box Jump Step Down
Level 2
AMRAP 9 (ascending ladder rep scheme – 3, 6, 9, 12, 15… and so on):
- Wall Ball (20/14)
- Kettlebell Swing (70/53)
- Box Jump Step Down (24/20)
Notes: Do 3 wall balls, 3 kbs, 3 box jumps, then 6 of each, then 9 of each, going up by 3 reps each round until time is up.
to 175
15+21
Complex: 75, 85, 95
WOD: 15 + 4 (70# Russian KBS)
85,95,105
15+18 rx
9 AMRAP variation at home
35# thruster, 35# KB, burpee hi-jump
3, 6, 9,….
thru Round 15 + 24