This is intended to be 5 to 8 minutes of work. For this workout, focus on hip extension, the receiving position in the jerk, the bar path and the front rack in the front squat.

Some members should be able to complete each set unbroken, but there is still value in staying heavy if you need to break the sets of 6 and 8 in half and the set of 10 into as many as 3 sets if necessary to preserve sound technique.

Warm-up |

2:00-minutes on cardio machine, then

Squat warm-up:

3 sets:

6 push-ups

8 alternating Cossack squats

10 dumbbell goblet squats

– Increase dumbbell load for the goblet squats each set.

Push Jerk warm-up:

2 sets: (PVC/EB)

5 alternating BTN and front rack press

5 partial dips

5 push presses

5 BTN power jerks

5 push jerks

Tech | 3:00

Demo: Push Jerk and Front Squats

The Front Squat

The Front Squat with Denise

Loading:

Push Jerk Build-up | 8:00

4-5 sets:

3 push jerks

Front Squat Build-up | 8:00

4-5 sets:

3 front squats

– Build to 70-80% of 1-rep-max front squat.

– Rest 1:00 between sets.

Break | 2:00

WOD | 10:00

RX:

2-4-6-8-10 reps for time of:

Push jerks

Front squats

♀ 125 lb

♂ 185 lb

Intermediate option:

2-4-6-8-10 reps for time of:

Push jerks

Front squats

♀ 105 lb

♂ 155 lb

Beginner option:

2-4-6-8-10 reps for time of:

Push jerks

Front squats

♀ 55 lb

♂ 75 lb

Cooldown | 5:00

1 set:

1:00 Cobra stretch

1:00 Shoulder pull-overs

1:00 figure 4 stretch

1:00 frog stretch

1:00 seated straddle stretch

Enjoy!