3 sets of 6 TNG push jerk
1 vajaa

New set every 2min

A:
Tall squat clean + paused split squat
8x1 @light weight

B:
Squat clean + split jerk up to heavy

C:
Squat clean & jerk 3x1 @90%

Chest Supported Dumbbell Row 4 x 5, Rest 2:00

Snatch Grip Press BHD Neck 4 x 4, Send Off 2:30

Weighted Pull Ups 4 x 4, Rest 2:00

Seated Dumbbell Shoulder Press 4 x 5, Send Off 2:30

3 Rounds :

20 Pass Trough
10 Banded Pull-apart
5+5 Dumbbell Press
10 Goblet Squats
7 Push Ups

3 rounds for time of:

• 15 overhead squats
• 15 L pull-ups
• 15 split jerks
• 15 knees-to-elbows
• 15 hang cleans
• 15 weighted hip extensions

Hold a plate or dumbbell to chest for back extensions.

♀ 65-lb barbell, 15-lb plate for back extensions
♂ 95-lb barbell, 25-lb plate for back extensions

Rx´d
For time:

3rounds:
16/12cal echo
4 rope climb

Scaled
For time:

3rounds:
12/8cal echo
2 rope climb

60min

36 min emom
50s. of work per minute, pick reps so you are able to maintain steady pace. nothing has to be unbroken.
1) cross over
2) walking lunges
3) hs walk
4) bike erg
5) toes to rings
6) rest
then
30 min as:
10 min on the bike erg
10 min of the rower
10 min on the ski erg
HR @65-75% of max hr

For 30 minutes complete

• 3 squat cleans on the odd minutes
• 12/15-calorie bike on the even minutes

♀ 155 lb ♂ 225 lb

5 rounds for time of

• 50 double-unders
• 16 dumbbell snatches

♀ 35-lb DB ♂ 50-lb DB