• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Push Jerk 
  • 3-3-3-3-3
  • .
  • Score = Max Load
  • .
  • then…
  • .
  • 2) Complete the following for time:
  • 21 Push Jerks (42 kg /70 kg)
  • 600 m Run
  • 15 Push Jerks (42 kg /70 kg)
  • 500 m Run
  • 9 Push Jerks (42 kg /70 kg)
  • 400 m Run
  • .
  • Time Cap = 15 min
  • .
  • Score = Time or Time plus 1 sec per rep missed
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Andrew G. Aka Flea making lightwork of squat cleans after nailing a 120kg high hang pwr clean.