STRENGTH
3-3-3-3-3
Push Jerk*
*Start moderate and build to heavy, but doable, set of 3.
WORKOUT
FOR TIME
15-12-9
Push Jerk (135/95)|(95/65)
12-12-12
Cal Bike
immediately into…
6-9-12
Push Jerk (155/105)|(115/75)
12-12-12
Cal Bike
GOAL – Generate a powerful hip drive through the middle of the jerk and push under with the same type of speed. Choose a weight that is challenging but you can control as you build up each set of 3. For the workout, push it on the bike and shoot for unbroken reps on the Push Jerk in 15-12-9 (6-9-12 will need to broken up for most).