JERKS

1) Chaos Press 5x3 (Link)
*kevyehkö paino, keskity laatuun

2) Split Jerk From Blocks
E2MOM x6-8

Set 1-2: 3 Reps (Drop and go) @70%
Set 3-4: 2 Reps @75%
Set 4-6: 1 Rep @80%+ (voi tehdä 8 sarjaan asti) (nosta päivän maximiin)

Push And Pull
10MIN AMRAP:

2-4-6-8-10…
- Strict Bar Dip

1-2-3-4-6-7…
- Strict Pull Up

-150m ski between rounds

METCON

4x4min on/2min off:

Alternating A&B:

A)
-3 Wall Walk
-6 DB Snatch @50lbs
-9 Box jump over

B)
-5 Pull Up
-10 Push Up
-15 Air Squat

ACCESSORIES

4 ROUNDS FOR QUALITY:

• 10 DB Z Press
• 10/10 DB Row or 10 Barbell Row *rest as needed

Press: