5 x 5 Thruster or Jerk – If you are doing the Oly Program this is a perfect opportunity to work on your jerk, so join the class, get some coaching and “squish that bug”.

Then For Time:

40 Push Press 30/20kg

30 Squats

20 Ring Dips

10 Double Unders

If you need to scale up, wear a weight vest!

Norik Vardanian (-94kg, Armenia) jerks 210kg at the 2012 Olympic Games. This gave Norik a 380kg total which is what he ended up finishing with.