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  • Writer's pictureJohn Fadel
    • Jul 13
    • 1 min read

Friday-Mix:PVF

Jerk Press

-Work our way to a Heavy single

Warmup

20s Handstand Hold

20s Empty Barbell Overhead Hold

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

5 Empty Barbell Push Jerks

Every 2min:

5 Push Jerks @ Light Weight

4 Push Jerks @ Moderate Weight

...Keep climbing until you are ready to attempt your heavy single.



Work out

3rounds

6 mins AMRAP

  • 5 total snatches BB(95/65) 6 total DB(50/35)

  • 4 total OH lunges / (DB's single arm)

  • 10/7 machines

  • 6 box jumps (24/20)

*4 min rest

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