Dip-Drive- DROP!

WOD

Push Jerk 1-1-1-1-1

Then 15 reps @50% of your 1RM. Rest 30 seconds. Do 5 total sets. Goal is to complete all 15 reps in each set without pausing. Yes, your shoulders are supposed to scream!

The Push Jerk:

a. Set up: the set up is the same as for the shoulder press and push press.

b. Dip: the dip is identical to the push press

c. Drive: the drive is identical to the push press

d. Press and Dip: this time instead of just pressing, you press and dip a second time simultaneously, catching the bar in a partial squat with the arms fully extended overhead.

e. Finish: stand or squat to fully erect with bar directly overhead identical to terminal position in push press and shoulder press.