Push Jerk 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.
Athletes will start by performing 5 sets of 3 Push Jerks from the rack
You may do these in climbing sets or use the same weight straight across
Complete as many rounds as possible in 15 mins of:
Run, 200 m
Farmer Carry, 50/35 lbs, 100 m
20 Dumbbell Shoulder-to-Overheads, 50/35 lbs
Athletes can expect to complete 3-4 rounds
Use this movement as the pacer and time to recover the grip and shoulder from the dumbbells
Choose a weight that can be completed in 2 minutes or less
You can use kettlebells or dumbbells based on availability
Note that the dumbbells will likely be more challenging
You may choose any shoulder to overhead variation to complete this movement. Choose a weight you can complete in 2-4 sets.