Push Jerk
Warm Up
A. GENERAL (5 MIN)
2 min easy Bike + 2 rounds:
10 Air Squats
10 Ring Rows
10 Hollow Rocks
10 KB Deadlifts (light)
B. SPECIFIC (7 MIN)
Jerk prep, empty bar, 2 rounds:
5 Strict Press
5 Push Press
5 Push Jerks
3 Split Jerks (find the landing)
Warm-up sets Push Jerk:
3 @ RPE 5
2 @ RPE 6.5
Force / Ability
PUSH JERK
Every 1:30 x 8 sets
Sets 1-4: 2 Push Jerks @ RPE 7
Sets 5-8: 1-2 Push Jerks @ RPE 7.5-8
Score: Heaviest working weight
Scaled: Push Press or DB Push Press 8 x 3 @ RPE 6.5-7
Cues: straight dip, fast drive, punch under, stand tall with the bar over the heels.
WOD
AMRAP 12
12 Kettlebell Swings
12 Kettlebell Goblet Squats
12 Single-Arm Kettlebell Push Presses (6/6)
Time cap 12 min
Rx (M / W): KB 24 / 16 kg
Scaled: KB 16 / 12 kg — Russian Swings
Stimulus: Continuous (RPE 7-8); one KB for everything, keep moving with short breaths between stations. Aim 6-8 rounds.
Score: Rounds + reps
Cool Down
Thoracic Extension on foam roller 1 min
Banded Shoulder Distraction 1 min/side
Hamstring stretch 1 min/side
Zone 2
40 MIN ROW + SKI
20 min Row + 20 min Ski continuous
Zone 2 — RPE 3-4
HR 60-70% max; nasal / conversational.
Score: Meters + Avg HR