Push Press: 3-3-3
Push Jerk: 2-2-2
Split Jerk: 1-1-1
We will take the full class time after warm up to build up on these lifts.
Each working set should be as heavy as possible.
New athletes who have not established a 1RM Push Press will find that instead of 3x3.
If you haven't spent a lot of time on the split jerk, pick a very manageable weight, and work on the mechanics. Use the you class time on skill work.
Post WOD Mobility:
Door Way Stretch: 3x :45 each arm, alternating.
Internal/External Rotation on a lacrosse ball: 3x:10 each arm, alternating.