Monday Workout: FS+Push Jerk, 5 Rounds

Happy 30th Birthday, Alex!

And Happy Halloween!! Costumes aren’t required today, but they are strongly encouraged.  Wear your costume to the workout!


Photo cred goes to Kelsey Stober


10 Minutes to build to a challenging weight in the following complex:

  • 2 Front Squats + 2 Push Jerks

*Bar must start on the ground – can power clean and then go into front squats, or squat clean the first rep each time.


Level 1

4 Rounds For Time of:

  • Hang Power Clean (95/65) x 6
  • Burpee x 8
  • Run x 100m

Level 2

5 Rounds for Time of:

  • Power Clean (155/105) x 6
  • Burpee Over the Bar x 10
  • Run x 100m

*wear reflective vests for running if necessary


Accumulate 3 minutes in a plank within a 5 minute period (i.e. 1 minute on, 1 minute off for 3 sets).  Advanced: 3 Minute FLR on rings.


See our Facebook Events page for up-to-date info on what’s going on!

  1. October 31 – Wear your Halloween costume to the gym!

7 Comments on “Monday Workout: FS+Push Jerk, 5 Rounds

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