WARM UP
2 Rounds
15 Lateral Raises
15 Front Raises
15 Bent Over Rows
50 Banded Pull Aparts

STRENGTH
Push Jerk
5-3-3-2

AB CASH OUT
2 Rounds
30 Straight Leg Sit Ups
30 Mt.Climbers – touch knee to elbow
30 Plank Hip Dips
30 Russian Twists
30 L-Leg V-Ups

WOD GUIDANCE & GOALS
Coaches will take you through a progression to learn and master the push jerk. Focus on squeezing you butt (opening your hips) BEFORE pressing under the bar, to maximize your lifting potential. You’ll then build to an 8/10 effort which you’ll BUILD upon for the remaining sets. Take 2:00 between sets for a full recovery. Record your heavy double.

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