WOD:

Press Complex: 1-1-1-1-1

One complex consists of 1 Push Press, 1 Push Jerk, and 1 Split Jerk. The goal it to work up to 100% of your 1RM Push Press. Make sure all sets are heavy. Rest no more than 90 seconds between sets.


3 rounds for Max Reps:
30 Dumbbell Thrusters 35/25
Max Box Jumps 30/24

Use a weight that you know you can complete all 30 Thrusters each round. Score it total box jumps over the 3 rounds.


For results post heaviest load for Press Complex, and Total Box Jumps for met-con along with Height of Box and Dumbbell weight used.


Post results/thoughts to comments

Big overhead weights today, and then some crushing leg and shoulder work with the dumbbell thrusters. You guys all killed it and did awesome. Remember, anything that is Olympic work, you need to concentrate on technique. These lifts are about speed, not about muscle. Keep up the great work and hope to see lots of you tomorrow. Cheers.