Warmup

Core –

3 Sets, not for score:

20 Weighted Sit-Ups

25 Flutter Kicks

30s hollow hold

All work below comes from the rack.

A) Push Press Primer

B) Push Press – 5 Sets of 3 Reps

Push Press Primer

5 Sets of 2 – Pausing Jerk Drives – Video

On the pausing jerk drive, we have two focus points:

Positioning, and power.

Wod – 20 min

For Time:

1,000 Meter Row

Directly into…

3 Rounds:

21 Alternating front rack lunges 155/105

15 lateral burpee over bar

9 Push Jerks

Rx Barbell – 155/105