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
200m RUN
Use this movement as the pacer and time to recover the grip and shoulder from the dumbbells
FARMERS CARRY
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
DUMBBELL SHOULDER-TO-OVERHEAD
You may choose any shoulder to overhead variation to complete this movement. Choose a weight you can complete in 2-4 sets.
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