Monday 08.22.2022

Posted in
Detail series for the Push Jerk, click image to enlarge.

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility & Movement Review

Impact/Focus: Push Jerk
Warm-up Sets/Reps x 6:00 building to a starting weight.
Climb weight across sets as able.

Every 2:00 x 6 Rounds Total
Push Jerk x 3-3-2-2-1-1

Post scores to comments.

“Shuttle to Overhead”
Complete for Time, total Reps, and weight used for the Push Jerk.

Run 200m
Push Jerk x Max Reps
Rest 1:00

Run 400m
Push Jerk x Max Reps
Rest 1:00

Run 800m
Push Jerk x Max Reps


  • Loose guideline of 60% 1RM or lighter for the MetCon.
  • Scaled distances are 200,400,600m.
  • Rx time goals (4 Minutes, 4 minutes, 5 minutes) for each section and how to navigate the WOD will be covered during the whiteboard brief.
  • Athletes performing this WOD without the time goal per each of the three run + weightlifting tasks will be focusing on a total time score with 10 reps of push jerk per round with a 1:00 rest between rounds.

Post scores to comments.

Samy Daghir

2 thoughts on “Monday 08.22.2022”

  1. Impact/Focus: Push Jerk

    Notes: got pulled to dispatch vehicles yesterday, will be doing the rest later tonight. (No racks open so I just used the 60 lbs bar and worked on the side ????????‍♀️)


Leave a Comment