Press 5×1 (10 minutes most)
Push Press 5×3 (15 minutes most)
Push Jerk 5×5 (15 minutes most)
Trifecta: Shoulder Press, Push Press, Push Jerk (well worth the watch!)
Start with 5 sets of 1 rep on the Press. Move onto 5 sets of 3 on the Push Press. End with 5 sets of 5 on the Push Jerk.
All of the above sets/reps should be “heavy.”
What is “heavy?”
-A weight that is taxing and challenging enough such that you need a break to rest and reset.
-You can either go sets across or have the sets ascending.
Sets across- build to heavy weight (IE:) 135 and do that weight for all 5 sets. OR
Sets ascending- start with heavy weight and continue to build to max. (IE:) 135-155-185-205-225
If time permits, work on gymnastic skill post WOD