Push jerk
For load
5-4-3-2-1
go every 3 min
- add 1-3kg to last time 16.4.

Goal & Intensity:
-Build strength and explosive power in the overhead push.
-Execution: Every 3 minutes, perform 5-4-3-2-1 reps of Push Jerk, increasing the load each round.
-Progress: Add 1–3 kg from your last session (16.4.), if it feels good.
-Tip: Use a quick dip and drive – strong lockout overhead.
RPE: 8–9