WARMUP

Primer

3 Sets:

5 Inchworms

200′ Single Arm Overhead Carry (Change Every 50′)

Strength

Push Press

10RM

STIMULUS

• Setting a weightlifting baseline today with a 10RM Push Press

• Take the bar out of the rack for these reps

• It may be helpful to follow the following sets when building:

   * 5-6 Sets: 5-7 Reps

   * 2-3 Attempt: 10RM

• Completing several sets of 5-7 reps allows you to gradually build in weight without burning out for your 10RM attempts

WOD QUALIFIER

“Little Dipper”

21-15-9:

Push Jerks (155/105)

Lateral Barbell Burpees

GYM CLASS (135/95)

STIMULUS

PUSH JERKS

• Choose a weight for “Little Dipper” that you could complete the 21 reps unbroken when fresh

• This should be a weight you shouldn’t have to break more than twice during the workout

• The barbell will come from the floor here, not from a rack, so that you can burpee over the bar