Push Jerk 5×5 with 30s rest between sets Target weight 65-70%
Push Jerks – run a clock and enforce 30s rest. Work on getting quickly into position and comfortable driving under the bar. Spend time warming up as this shouldn’t take more than 4 to 5 minutes.
Rowing Sprint Intervals 6 Rounds 250m Row Sprint 1 minute rest
Rowing intervals – score is fastest/slowest times.