3 Rounds For time :

1 Legless Rope Climb
3/2 Regular Rope Climb
20/15 Calories Echo Bike
100 Double Unders

Rest 1:1

( 15 - 25 )

10 minutes of:

20 Double Unders
10 Reverse Fly
10 Face Pull
6 Table Reach
0:20 HS Hold

Jerk waves
add 1-3 kg to last time for
Heavy 5r in 7 min
Heavy 3r in 7 min
Heavy 1r in 7 min

10 min of
10 cal row
5 z press each side
10 walking lunges
3 box jumps

---

Jerk balance
5x every 3 min
5 reps
- leave 2 reps in rez
-take a video of last set and sent it to minna

Push jerk 3-3-3-3-3 reps

12-minute AMRAP

• 8 dumbbell snatches, arm 1
• 8 overhead walking-lunge steps, arm 1
• 8 dumbbell snatches, arm 2
• 8 overhead walking-lunge steps, arm 2
• 40 crossovers

♀ 50 lb
♂ 70 lb

20 kierrosta
E90s välein:
3-10 punnerrusta
10-15 ilmakyykkyä
Loppuaika jotain laitetta

Build to A Heavy Set of 3 ( TnG )

• We aren´t necessary looking to PR today. Just build to something that feels heavy today.

3 Rounds :

1:30 Cardio
10m Bearwalk
10 Scorpion
10 Elbows Rotations
5 Box Jumps

Sotts press front rack clean grip
2 x 8 with empty barbell

Clean deadlift - eccentric 3 seconds on the way down, keep tension through the hamstrings
4 @ 70% of max clean
3 x 4 @ 80% of max clean

Behind the neck push press
5 @ 50% of max push press
5 @ 60% of max push press
5 @ 65% of max push press
2 x 5 @ 70% of max push press

Clean and jerk
3 @ 60% of max clean and jerk
3 @ 70% of max clean and jerk
2 @ 75% of max clean and jerk
2 x 2 @ 80%

Finisher
50 Russian twists with weight
40 flutter kicks
30 v-sit ups
20 hollow rocks
1 min plank hold