Move

1) Push Presses: Build to technical set of 2

2) 10 Minute AMRAP:
4 x 50’ Shuttle Runs
6 Dumbbell Push Presses
6 Ring Rows

Train

1) Push Jerks: Build to heavy double

2) “All Work, No Play”

4 Rounds For Time (10 Min Cap):
200m Run
12 Dumbbell Push Presses/Jerks @ 50/35
12 Pull-ups

Stimulus

1) If mobility is a limiter here, do push presses instead of jerks. We are building to a heavy double today, take small jumps and focus on pressing through the whole foot to drive the bar off the shoulders while using arms to press yourself under the bar

2) Meant to be a quick workout, sub with a 250/200m row or 600/500m bike for the runs and lighter dumbbells, banded pull-ups. In order to finish this workout, push presses and pull-ups should be done in 45s or 1-2 quick sets