5 rounds for time of:
12 push jerks
12 back squats
♀ 95 lb
♂ 135 lb
Compare to 250107.
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Stimulus and Strategy:
Today’s workout is just you and the barbell. This is also a repeat from earlier this year — look back at your score to help you better navigate today’s effort. The loading should feel moderate and allow you to perform at least 2 rounds unbroken. A short break between movements is totally fine, but some athletes may be able to finish the last push jerk, lower the bar to the back rack, and begin the back squats. If you follow the loading stimulus, the goal is to minimize rest and complete as many sets as possible unbroken. This workout should take less than 10 minutes. Some advanced athletes may be able to go sub-5. The barbell should come from the floor. Do not use a rack unless there is an injury or limitation.
Scaling:
Reduce the load of the barbell to maintain the safety and integrity of each movement, including being able to get the barbell safely from the ground to the back rack even under fatigue.
Reduce the complexity of the push jerks by performing push presses or shoulder presses. Consider using dumbbells to reduce the complexity of both movements.
In case of injury or limitation, perform single-arm dumbbell push jerks or push presses, and dumbbell goblet squats. To eliminate the barbell, perform push-ups and air squats.
Intermediate option:
5 rounds for time of:
12 push jerks
12 back squats
♀ 65 lb
♂ 95 lb
Beginner option:
3 rounds for time of:
12 push jerks
12 back squats
♀ 35 lb
♂ 45 lb
Coaching cues:
Each squat in today’s workout can be done quickly, but make sure you are keeping your weight balanced about your feet. Move too quickly, and the weight may pull you into your toes. Slow it down, regain your balance and then increase the speed as you are able.
Resources:
The Push Jerk
The Back Squat
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