Push Jerk

Warm-Up
3 Min of
double unders/ singles unders
than
USING A PVC PIPE (or wood)
25 over head squats
25 body rotations - right
25 body rotations - left
25 snatch balance


sWOD
Novice:
Push Jerk
5 set x 3 reps

NOTE: These  will be done from the rack, and initiated from the front rack position.
Light weight, we are focusing in speed and catching it in the correct position (the re-dip than stand up)


Advanced:
Find a 1 rep max push jerk
NO SPLIT

NOTE: This will be initiated from the back, (so a behind the neck push jerk),
Again this is not a split jerk.


WOD
5 rounds of;
5- shoulder to over head  @ 115/75#
7- box jumps 24/20"
9- toes to bar/ knees to elbow

NOTE: Scale the weight accordingly.  If you need to,  do step-ups.  And if you can not do T2B or K2E than do laying leg lifts.