4x2 Jerk

Every 30 sec for 8 minute:
*Power clean and push jerk
(start easy and put more weight per every second set)

Complete as many rounds as possible in 30 minutes of:

• 12 walking lunge steps
• 15 GHD sit-ups
• 15 hip extensions
• 5 muscle-ups

4×3 Jerk (Quality, no fails)

Choose ONE of the following sports:
Swim Repeat 200m, 1:30 off until form/pace deteriorates
Bike Repeat 5k, :60s off until form/pace deteriorates
Run Repeat 1200m, :60s off until form/pace deteriorates
Row Repeat 1000m, :60s off until form/pace deteriorates

Squat
3x3 Front Squat, across

Complete As Many Reps As Possible in:
1 minute of Power Snatches, 60/40
1 minute rest
1 minutes of Pull Ups
1 minute rest
1 minutes of Power Clean and Jerks, 70/50
1 minute rest
1 minutes of Pull Ups

3 minutes Rest

3 RFT:
50 Sumo Deadlift Hihg Pull
12 Burpees
21 Box Jumps, 61/51 - Games Standards

Complete as many rounds as possible in 15 minutes of:

• 50-lb. dumbbell squat snatches, 5 reps, left arm
• 50-lb. dumbbell squat snatches, 5 reps, right arm
• 50 double-unders

3 RDS:
1:00 ME Row (cal)
1:00 ME GHD Hip Extension
1:00 ME Power Snatch 40/25
1:00 ME Box Jump Over 60/50
1:00 Rest

4 rounds for load
3 deadlifts
3 hang cleans
3 Jerks
3 back squats

5 rounds for time:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
155-lb. deadlift, 12 reps
155-lb. hang power clean, 9 reps
155-lb. push jerk, 6 reps