1) Push Press: 1RM. Rest 2:00
– Take 8-10 sets and build to a 1RM. Sets may look like 3-3-2-2-1-1-1…
– Beginner: 5 x 4-5 adding weight if form permits.
– OR DB Neutral Grip Push Press: 4 x 6-8. Rest as needed.
2) Spend 10 minutes warming up power clean + S20H and T2B for Metcon. Rest as needed between sets.


“Open WOD 13.4”
3 Clean and Jerk (135, 95)
3 T2B
6 Clean and Jerk
6 T2B
9 Clean + Jerk
9 T2B
12 Clean + Jerk
12 T2B
And so on..

L3: (115, 75)
L2: (95, 65) (Knee Raises)
L1: (75, 55) (Sit-ups)
Score = total reps


– Strength: Take 8-10 sets and build to a 1RM Push Press. Being efficient with the push press is all about proper dip/drive. If you have a current 1RM try to beat it by 5#’s.
– Metcon: Open WOD 13.4 is a workout that can get away from you quick if you’re not smart about pacing. Reason being, clean and jerks are a global movement so this workout is a good one to go with singles instead of touch n go.