3 Rounds YGIG:

15/12 Cal Row
12 KBS 32/24kg
9 Ring Dip
6 Burpee

5x4
AHAP but consistent loading

”Jackie”

1000m soutu
50 thruster 20/15
30 leuanveto

3 x C&J

@ 55% 1RM C&J

For 20 minutes:

• Jerk singles

Warm-up: 3:00 Ergo & go thru the movements,
10 reps of each movement and then start the workout:

50 Air Squats
10 Burpees
40 Sit ups
10 Burpees
30 Lunges alt.
10 Burpees
20 KB Swings
10 Burpees
10m Bear Crawl
10 Burpees
20 KB Swings
10 Burpees
30 Lunges alt.
10 Burpees
40 Sit ups
10 Burpees
50 Air Squats

Back Squat 3x1

5,5,3,3,1,1 Shoulder press

STRENGTH

3RM in Back Squat

RPE 5, maximum effort.

Use spotters and perform legit reps!

Snatch 5x1. Use 90-95%. If you feel this is "your day", go for heavier weights.