30 minutes Push Jerk/Split Jerk practice
10 Box Jumps (30/24)
10 Push Press/Push Jerk (135/95)
30 seconds rest
Newer athletes will spend time reviewing the push/split jerk and working on technique. Experienced lifters should work up to a heavy single, ensuring form is perfect as weight is added.
For the workout, the 200m runs should be done at 80-90% each round. Experienced athletes should jump to a 30″/24″ box, and all athletes must step down from the top – no rebounding, this is not the CrossFit games. Choose a weight for the push press/jerk that you can complete without dropping the bar – resting in the front rack is fine, but it should not go to the ground. Use the 30 seconds rest to recover, and hit each run hard.