Warm up. Row 5 minutes, meet at the board
Bring sally up overhead squat version with pvc pipe. Want to spice things up…do SOTS presses during your hold

Strength-
5 sets of this press complex we did a few weeks ago. Try to go heavier. Build up in weight
1 strict press, 2 push press, 3 push jerk.
* think about which version you want to use for the workout

Wod
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

Men: 185 lb.
Women: 125 lb.

Scroll for scaling options.
Post time to comments.

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Related:
• The Push Press
• The Push Jerk

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Scaling
Choose a load that is heavy but still can be done unbroken in the beginning. Keep it light enough that you don’t get bogged down and can continue to run hard.

Intermediate Option
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

Men: 135 lb.
Women: 95 lb.

Beginner Option
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

Men: 95 lb.
Women: 65 lb.