A) Every 2:00 Complete :3 Push Press + 1 Push Jerkx 5 Rounds;Build to a moderate weight.B) 2:00 on / 2:00 off work x6 sets2:00 AMRAP3 Pullups6 Thrusters @ 75/55lbs9 Cals RowRest 2:00 x 6 sets.Goal is to work at a high rate but repeatable.Start where you left off.Score is total reps and rounds.
WODprep Strategy Top Tips:
Push Press + Push Jerk Sets (Every 2:00 x 5 Rounds):
- Start with a lightweight to get the body moving.
- Increase the weight progressively each round.
- Focus on maintaining proper form and using the legs efficiently to drive the bar overhead.
Strategy for AMRAP:
Pullups:
- Break into manageable sets from the beginning to avoid burnout.
- Scale or modify if needed to maintain a consistent pace.
Thrusters:
- Use a weight that allows for unbroken sets initially.
- Be mindful of form and avoid going to failure.
- Break into smaller sets if necessary as fatigue sets in.
Rowing:
- Push hard on the rower, as it’s a short burst of effort.
- Maintain a steady pace to conserve energy for the next round.
Want to do more workouts like this?Check out our WP Masters Intermediate online programming here.
Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!
Download our free shoulder warm up at https://wodprep.com/guide/shoulder-mobility/Full shoulder mobility playlist: youtube.com/shoulderFull OHS playlist: https://www.youtube.com/ohs
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