Push Jerk Strength + Sprint
Friday, March 20th, 2026
Strength//Rounds for Time//12 min
Rx
A) Push Jerk E2:00 x 6 Sets: 2 Push Jerks Build to a heavy double B) 5 Rounds for Time (Cap 12): 9 Push Jerks (135/95) 12 Bar-Facing Burpees 15/12 Cal Bike
Level 2
L2: PJ 115/75, 12/10 Cal
Level 1
L1: PJ 95/65, Regular Burpees, 10/8 Cal
Goal: Overhead strength + high-volume barbell cycling
Stimulus: PJ lighter weight to sustain TnG across 5 rounds. Burpees are the grind, bike is the sprint. Target 9-11 min.
Movements
push-jerkbar-facing-burpeebike
Equipment
barbellassault-bike