Warmup:

10:00 AMRAP:

5 KB deadlifts

5 Russian swings

4 single DB box step ups

6 Scorpion Stretch

5 DB Bench Press

-Climb in weight on KB and DBs each round or two

-then-

Barbell Warmup – With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk

S/S/S:

Push Jerk

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our pressing movement this cycle will be the Push Jerk.  Last cycle we focused on the Push Press, which helped us use leg drive to move the bar harder.  Now, we add a drop under the bar after exploding upward.  Our goal is to see at least a 30% increase across the board compared to the Push Press.

WOD:

Every 4 Min for 16 Min:

10 DB Bench Press (50/35)

12 Single DB Box Step Ups (20”) (50/35)

20 Am KB Swings (55/35)

Score = slowest round

Video courtesy of 64 Training Systems.

A good goal would be finishing each round in about 2 Min.

Scaling Options:

DB weight -> 35/20 -> as needed (ELITE: 70/50)

Box height -> as needed

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Scorpion Pose – 1 Min per side

Wall Figure-4 Stretch – 1 Min per side