WOD Wed Apr 3

Warm-up

12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
3 Rounds for quality reps, rest 1:30 between sets

-do 12 reps per side before moving onto next movement, overhead press DB will be lighter

Work

“Rear End”

AMRAP 18:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike
10 Push Jerks (185/135) / Seated DB Presses @ 45/30

CompTrain

Jerk Drives
5 x 3
Sets #1+2 - 70% of 1RM Split Jerk
Set #3 - 75% of 1RM
Set #4 - 80% of 1RM
Set #5 - 85% of 1RM

Push Presses
4 Sets of 6 Repetitions
Set #1 - 70%
Set #2 - 72%
Set #3 - 74%
Set #4 - 76%

“Rear End”

Join class for DB work