1 Power clean
1 Front squat
2 Power jerk
Then...3 rounds (no rest) of:
10 Box jumps (24"/20")
10 Pull-ups
Post loads to comments.
Coach's Notes.
For each round, you will perform one each of the prescribed movements plus an additional power jerk, all at the same weight and without dropping the bar. Rest as needed between rounds. This is a drill to increase technical accuracy and speed strength, so keep loads in the moderate range. Recommend you work at about 75% of your one rep max for the weakest of the three movements (probably the jerk).
Training Videos.
- "Push Jerk Demo" - with Sage Burgener
- "Push Jerk Benefits" - Pat Sherwood talks through execution and purpose of the jerk.