Strength: Jerks

Level 1 (beginner/novice)

  1. Push Press
  1. 4 x 4 best weight with good form (try to increase weight each set)
  1. Push Jerk
  1. 4 x 4 best weight with good form (increase weight only with good form)


Level 2 (intermediate/advanced)

  1. Push Jerk
  1. 2 x 2 x 60%
  2. 2 x 3 x 70% (2 sets of 3)
  1. Split Jerk
  1. 3 x 60%
  2. 3 x 65%
  3. 2 x 3 x 70%


WOD: “Peggotty”

20 min total time:

4 min AMRAP:

24/20 Cal Row

24 Burpees Over the Erg

Max Pull Ups


Rest 4 Mins


4 Min AMRAP:

21/18 Cal Row

21 Burpees Over the Erg

Max CTBs


Rest 4 Mins


4 Min AMRAP:

18/15 Cal Row

18 Burpees Over the Erg

Max Bar MUs


  • Each AMRAP scored separately.
  • The score for each AMRAP is only the number of Pull ups, CTBS or Bar MUs completed during that 4 mins AMRAP.

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