Push Jerk

Build to Heavy Set of 10
Then...
1x10 @ 90% of Heavy 10
1x10 @ 80% of Heavy 10

- This heavy 10 is based on feel for the day.
- Barbell taken from a rack.
- Rest as needed between attempts and drop sets.
- Enter your heavy set of 10 and drop set weights.

Prep
- Hit at least 3 warmup sets of 5-6 reps before making first attempt at heavy 10.

Modifications
- Sub Dumbbells

- Conditioning Category: Threshold
- Double Unders: Less than 2:00.
- Bike: Less than 8:00.
- Box Jump Overs: Less than 3:00.
- DB Push Jerks: Must be a jerk. Less than 3:00.
- Farmer's Carry: Less than 3:00.
- Score: Total time.

- Aim for unbroken double unders or quick sets of 25-50 reps.

- Harder effort on the bike. We can lose a good bit of time if we just cruise through.

- Steady pace on the box jump overs.

- Aim for sets of 7 or more on the push jerks.

- Fast bursts on the farmers carries.

Prep
10 Double Unders
8 Calorie Echo Bike
6 Box Jump Overs
4 Double Dumbbell Push Jerks
20 Meter Farmer's Carry

Modifications
100 DOUBLE UNDERS
- Reduce Reps
- 2:00 Time Cap
- 150 Single Unders

80/60 CALORIE ECHO BIKE
- Reduce Calories
- 80/60 Cal Assault Bike, Air Run, or Ski
- 100/80 Cal Bike Erg or Row
- 80 x 10m Shuttle Runs
- 60 Burpees

BOX JUMP OVERS
- Reduce Box Height
- Reduce Reps
- Box Step-Overs
- Broad Jumps

DUMBBELL PUSH JERKS
- Reduce Reps
- Reduce Loading
- Double Dumbbell Push Presses

200 METER FARMER'S CARRY
- Reduce Distance
- Reduce Loading
- Sub 2:00 Double DB Suitcase Hold