1RM Push Press
Work up to a 1RM push press. Increase in small increments and no-rep yourself if you are performing a jerk. Use this as an overhead strength building excercise. New lifters should increase slowly and work to a moderate weight performing 2-3 reps at each increment.
10 Rounds for Time
4 Front Rack Lunges 135/95lbs
8 Plank Push-Ups*
* To Rx this workout maintain a perfect plank position throughout the entire range of the push-up.
Off Ramp WOD
5-7 Rounds for Time
Make sure you are performing the rep to the fullest range of motion possible. Your knee should kiss the ground during the lunges and each push-up should be chest to deck with arms fully extended at the top.