Push or split jerk: 1 x 2

3 minutes of double-unders

Row 500 meters

3 minutes of double-unders

Form notes: We’ll spend a chunk of time learning the jerk. Then work up slowly to one heavy set of 2 reps with the split or push jerk. Don’t dip too low or let your chest come forward. Shoulders above heels! If this is the first time you’ve done a jerk, concentrate on form … and congratulations on a new record!