Warm up

For time:
50 med ball clean
65/45kg.* push jerks, 25 reps
50 med ball clean

– – –
Beginner
For time:
30 med ball clean
43/29kg.* push jerks, 25 reps
30 med ball clean

 

The med ball clean reps are reduced so the beginner can finish each set within 5 attempts. Concentrate on fully extending the hips by squeezing the legs and glutes before rapidly pulling the body under the ball into a sound front squat. The push jerks can be taken from the rack. Find a load that allows at least 5 consecutive reps. Extend the hips by jumping through the heels and squeezing the glutes. Ensure the arms are locked in the receiving position. Stand to full hip and knee extension before returning the bar to the shoulders for the next rep.