Push Jerk + Split Jerk into KB / Handstand AMRAP
Tuesday, April 14th, 2026
Rx
Every 2:00 for 7 Sets - 1 Push Jerk + 1 Split Jerk Build in load across sets Then AMRAP 12 Minutes - 20 Russian Kettlebell Swings (70/53) - 50 ft Handstand Walk
Level 2
Every 2:00 for 7 Sets: 1 Push Jerk + 1 Split Jerk at lighter loads. AMRAP 12: 20 Russian KB Swings (53/35) + 25 ft Handstand Walk or 1 Wall Walk + 10 Shoulder Taps, or 100 ft Bear Crawl.
Level 1
Every 2:00 for 7 Sets: 2 DB Push Press or Push Jerk reps. AMRAP 12: 15 Russian KB Swings (35/26) + 50 ft Bear Crawl.
Goal: Build confidence overhead, then test shoulder stamina and coordination under fatigue.
Stimulus: The barbell complex should stay sharp and technical. In the AMRAP, kettlebell swings drive breathing while the handstand/bear crawl piece taxes shoulders and control. Goal is 6+ rounds, smooth not frantic.