Push jerk
25 minutes to get 3RM push jerk from the rack
-Remember to mobilize well before the jerks
-Remember to warm up your core (sit ups+back ext)
-Remember that these lifts should be done with flawless technique! Not as ugly as possible.

Every 3 minutes for 7 sets
400m run + 12 T2B

3 rounds:
4min amrap:
8 Burpees
8 RKB swing 24/16
8 TTB
4min rest
Alternating tabata for 16 rounds:
1: Hollow rocks
2: Plank hold

Clean&Jerk 1RM

EMOMx12:
Odd: 12 Power Snatch (75/55#)
Even: 15 WallBalls (20/14#)

AMRAP 20:
Teams of 3 - Athlete completes full round before switching
12/9 Calorie Row
9 Box Jump-Overs (24/20")
6 DB Hang Squat Cleans (50/35#)"

AMRAP 8
40 Double unders
6 Power clusters 50/35

For time

• 50 cal Assault bike

Rest 5 min

• 50cal Assault bike

AMRAP9
16m HSW
12 Ring push up

Scales:
HSW => 2 round box walking
Ring Push up => adjust rings higher

120917

A) Emom 12'

Odd: 1 power snatch + 1 hang power snatch
Even: 5 OHS

*Climb weight focusing on technique

B) Amrap 7'

7 OHS @70% A
14 DU

C) Amrap 7'

15 Power snatch @70% A
30 DU