For max reps: From 0:00-2:00 (2 minutes) Run 400 m Max jerks Rest 1 minute From 3:00-6:00 (3 minutes) Run 600 m Max jerks Rest 2 minutes From 8:00-12:00 (4 minutes) Run 800 m Max jerks Pick a load that is heavy, but not your max. You should be able to complete multiple jerks per round.