OVERVIEW
Today’s WOD is a lifting complex consisting of a thruster, push press, push jerk, and split jerk. We will have 7 attempts to find a 1rm for this complex. This is a complex, which means we will perform all 4 lifts in sequence without putting the barbell down. If you need to drop the bar (due to weight or breakdown in form) that will count as a miss. If you fail a weight twice, decrease the load and continue on. Last weeks’ push press triples should serve as a guide for loading goals.
WARM-UP
Mobility/Activation
PND external rotation
PVC prayer stretch
PVC dislocations + around the world
Warmup x2 Rounds
60 sec Jumping jacks
10 Squats
30s High plank
10 Split squats each
Yogi push-ups w/prone angel
WOD
Thruster-Push Press-Push Jerk-Split Jerk Complex
1-1-1-1-1-1-1
COOL DOWN
Shoulder stretch
Tricep mash
Comments