Push jerk 3x2

Skill Primer
Power Position Clean & Double Pause Split Jerk
(5-8 sets x 2+3)

B:
2 Position Pause Clean & Split Jerk
(5 sets x 1+3 / 65%)

*(0:03 Pause off the floor & below knees)

2 sets for consistency:

5 min amrap:
10 wall balls 9/6 kg
15 m quadruped crawl

2 min rest

5 min amrap:
15/12 cal row
15 KB swings

2 min rest

5 min amrap:
12/9 cal bike
12 air squats
8 push ups

Pause front squat 4x5x65%

10:00: Rope Climb Practice
Focus on learning new and faster techniques!

EMOM for 4 rounds:
1) KB swings
2) Plank hold
3) Alternating DB snatches
4) Rest

30-60 Minutes Bike
60-90 Minutes Walk
20-30 Minutes Swim
30-40 Minutes Jog

A: 10min emom 3x squat jumps
B1: SL elevated calfe raises 3x15/ben
B2: Reverse nordic curls 3x8
B3: Iso Copenhagen Adductor exercise 3x20sec/ben

4 rounds for time:

15 cal Echo bike
7 d-ball cleans
10 ghd sit-ups

R5JC

Deadlift 8-8-6-6 reps