3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish
-
Add Loads
-
2 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
3 Sets, Building to Starting Weight
1-2 Push Press
1-2 Push Jerk
Weightlifting: Push Press + Push Jerk
Every 2:00 x 5 Sets
2 Push Press + 3 Push Jerks
Start at 80% of Push Press 1RM and build to a heavy for the day across all five sets. Athletes complete two push press reps first, each with a fully locked-out finish, then move directly into three push jerks. On the push jerk, the catch must be received with stable locked out elbows and feet, and athletes should recover the footwork fully before the next rep.
Primer
2 Sets at Working Loads:
36 Double Under’s or 60 Single Under’s
6 Alternating Dumbbell Snatches (focus on cycling rhythm and relaxed grip at lockout)
4 Lateral Burpees over Dumbbell (steady athletic pace)
Rest as needed between sets.
Use this to confirm dumbbell load and round pacing strategy before "Loosely Defined" begins.
Conditioning
For Time:
8 Rounds
36 Double Under’s
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Scale. 50 Singles
Time Cap: 14:00
Score = Time
Dumbbell: 22.5/15kg
Goals: 9:00-12:00
Stimulus: Grip and Upper Body Interference
RPE: 8/10
Primary Objective: Maintain unbroken sets across all three movements in every round, keeping the rope, the dumbbell, and the burpees continuous from start to finish.
Secondary Objective: Manage transitions and keep each round under 1:30, protecting the rhythm between movements rather than standing between stations.
