Part 1:

4 Sets

3 Strict Press + 4 Push Press + 5 Push Jerks

*Rest 2 Minutes between sets

Part 2:

3 Rounds

20 Alternating DB Step Ups (1 DB)

10 Deficit Handstand Push Ups (4 in / 2 in)

20 Alternating Reverse DB Lunges (1 DB)

10 Strict Press (60+% of highest weight from Part 1)

*Scale HSPU and Strict Press to something you can do 6-10 reps of unbroken prior to WOD.

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Part 1 is going to challenge your stamina more than your sheer strength. Make sure to be as efficient as possible with your breathing and bar path, it will make a difference at the end. A classic upper/lower push workout that will be likely be dictated on your shoulder stamina. Scale appropriately.

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Suggested Warm Up

  1. Stretch wrists and front rack: 2-3 minutes
  2. 6-4-2: Burpee / Alternating Step Up
  3. 6-4-2: Press Ups / Scorpions (each side)
  4. Stretch wrists and front rack: 2-3 Minutes
  5. 6-4-2: DB Step Ups / DB Push Press (each arm)
  6. 6-4-2: Toe Touches / Press Ups

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