Part 1
Push Jerk
1×3

The first part of today’s session will have you taking 15 minutes to build to a heavy set of 3 in the push jerk. This will come out of the rack. Inside of the 15 minutes, you should be resting anywhere from 1:30-2 minutes between sets, taking anywhere from 5-7sets. The goal for this is to get you under some heavy loading and get primed for the workout.

Part 2
7 rounds for time of:
6 Push Jerks, 115/75 lbs
9 Bar Facing Burpees
12 Alternating Front Rack Lunges, 115/75 lbs

Goal: Sub 15 min

We have a for-time workout today with moderate weight and rep ranges that should allow you to hold a strong and steady pace throughout. The push jerk should be done at a light to moderate load that allows you to get all 6 reps unbroken. The bar facing burpee should have you continually moving. Lastly, the alternating front rack lunges should be done with the same loading you use for the push jerk. Some will want to challenge themselves by going straight from the lunges to the push jerk. Others will want to break these up to control heart rate and muscular fatigue.

Post Work
1x:
1-2min Pec Stretch
2-3min Underhand PVC Stretch