5 sets of 2 reps each of

Strict press

Push press

Push jerk

The strict press will be relatively light leading into push press and push press should be a moderate weight leading into push jerk, try to increase in load with every set. The last set of push jerk should be heavy. Pull from floor for all sets, helping warm up your clean for the wod!


21, 15, 9, of

Power clean - 60% of max

Hand stand push ups 


Post wod

3 attempts at fastest 400 m run

rest as needed between runs