5 Sets of 3:
Push Jerks

WARM UP

Jumping Jacks
Arm Circles Forward
Arm Circles Backward
Horizontal Arm Swings (across the chest)
Alternating Overhead Tricep Stretch
Knuckle Drags in Place
Alternating Quad Stretch
Active Samson
Empty Barbell Strict Press

TECHNIQUE & BUILD

EMPTY BARBELL
5 Pausing Push Jerks (0:03 pause in the catch)
5 Push Jerks

PART 1: PUSH JERKS

[In a 12 Minute window]
5 Sets of 3 Push Jerks

Score = Heaviest Load

SPECIFIC WARM UP [24:00 - 27:00]

100 Meter Run
4 Light Push Jerks
8 Low Height Box Jumps

100 Meter Run
4 Moderate Push Jerks
8 Workout Height Box Jump

PRACTICE ROUND
100 Meter Run
4 Workout Weight Push Jerks
8 Workout Height Box Jump Overs