SSS 4, Push Jerk Focus, 8min Amrap 10 SDHP 43/30kg, 15KB Swings 24/26kg, 20 Push Jerks 43/30kg, In 4mins 10RM Push Jerk

Beginner 6am, 9:30am, 7:30pm

(A) Shoulder Strength & Stability 4

(B) Individually in 8mins AMRAP-10 SDHP 24/16kg, 15 KB Swings 24/16kg, 10 Push Press 24/16kg

© Barbell Push Press-In time remaining work 10 reps at a time to the limits of your movement

Intermediate 6am, 9:30am, 6:30pm

(A) Shoulder Strength & Stability 4

(B) Individually in 8mins AMRAP-10 SDHP 24/16kg, 15 KB Swings 24/16kg, 10 Push Press 24/16kg

© Barbell Push Press-In time remaining work 10 reps at a time to the limits of your movement

Advanced 6am & 9:30am & 5:30pm

(A) Shoulder Strength & Stability 4

(B) Push Jerk-Work 10 reps at a time to the limits of your movement

(C) Individually in 8mins AMRAP-10 SDHP 43/30kg, 15 KB Swings 24/16kg, 20 Push Jerks 43/30kg,

(D) Individually in 4mins from B find a 10RM Push Jerk

Coaches Tips-(A) Do this in the warm up area (B) Focus on push jerk, and push jerking every rep, not push jerk some, then push press or strict press with a little jumpy looking thing © The challenge of this workout will be the ability to connect your mind to your body with a light load in the push jerks (D) The 10RM weights have been a little disappointing. Not so much in effort but i feel like the majority of athletes are underselling themselves with this. Aim for 70+% or above