Push Jerk Complex
Warm Up
2 min on C2
Mobility
3 x 30 Sec Prayer Stretch
3 x 30 Sec Pidgeon Stretch
2 Sets
5 Box Step Ups
5 Pike Pull on rower
5 Behind the neck push press
5 Jerks with a pause
Strength
Push Jerk Complex
5 x 1 + 1
1 Push Press
1 Push Jerk
Workout
RX+
3 Rounds
10 DB Hang Clean @ 2 x22.5/15Kg
10 Strict HSPU
-into-
3 Rounds
20 DB Box Step Ups 1 x 22.5/15kg, 24”/20”
10m Handstand Walk
RX
3 Rounds
10 DB Hang Clean @ 2 x 22.5/15Kg
10 Strict HSPU
-into-
3 Rounds
20 DB Box Step Ups 1 x 22.5/15kg, 24”/20”
3 Wall Walks
SC
3 Rounds
10 DB Hang Clean @ 2 x 15/12.5Kg
10 HSPU/HSPU with 1 AbMat
-into-
3 Rounds
20 DB Box Step Ups 2 x 15/12.5Kg, 24”/20”
2 – 3 Wall Walks
FIT
3 Rounds
10 DB Hang Clean @ 2 x 12.5/10Kg
10 HSPU/HSPU with 1-2 AbMat/Box
-into-
3 Rounds
20 DB Box Step Ups 2 x 12.5/10.5Kg, 24”/20”
1 – 3 Wall Walks
Extras
Weightlifting
Front Squat
5 x 2
Engine Building
EMOM 12 min
Min 1: 12 Pull on Rower @ Damper 10
Min 2: 6 Banded Broad Jumps
Min 3: 2 Power Snatch @ 80%
Accessory Work
5 Sets
100m Farmers Carry
8 Neutral Grip DB Bench Press
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