MON 3/23/26 Strength WOD

Warm Up – 2 sets:  :30 machine of choice - 5 inchworm + push-ups - 5 air squats - 5 up-downs – Push jerks:  2 dip and holds – 2 dip and drives – 2 push presses – 2 jump and lands (no bar) – 2 jump, punch and lands – 2 push jerks (with bar) – 2 push jerks – Split jerk:  2 split (Rt/Lt) ( no bar) – 2 split jerks (no bar) – 2 split jerks (with bar) – Build up:  3 sets:  3 push jerks + split jerk – Build to starting workout load – Take the bar from the rack.

Strength - Every 4:00
3 push presses - 2 push jerks - 1 split jerk
– Build in load each set.

8 sets to heaviest load

Post WOD - 1:00 banded shoulder stretch/side