E3MOM, for 6 minutes (2 sets):
Push Jerk x 8-10 reps @ 40-50% of 1-RM Jerk
(3 second pause in dip, 3 second pause in receiving)

immediately followed by. . .

E3MOM for 6 minutes (2 sets):
Push Jerk x 6-8 reps @ 50-60% of 1-RM Jerk
(2 second pause in dip, 2 second pause in receiving)

immediately followed by. . .

E3MOM for 6 minutes (2 sets):
Push Jerk x 4-6 reps @ 60-70% of 1-RM Jerk
(1 second pause in receiving)

APRES WORKOUT

10 min Dynamic Warm Up

3 stations, 4 ppl per station, 10 mins per station 2 mins b/w

RUN & DUMP
CURVE
.03 / .05 / .07 / .09 / .07 / .05 / .03
MB BOULDER HOLDER LAPS
2 / 4 / 6 / 8 / 6 / 4 / 2
10 mins

WAM BAM SLAM
DL ROPE SLAM
20 / 30 / 40 / 50 / 40 / 30 / 20
DBL MINI BAND SQ JUMPS
10 / 15 / 20 / 25 / 20 / 15 / 10

TWIST & SHOUT
Sup BB hold Alt Leg Lift ( / )
10 / 20 / 30 / 40 / 30 / 20 / 10
Dowel Hollow Hold
10 / 20 / 30 / 40 / 30 / 20 / 10

Partners swap exercises after completing distance/reps

THEN. BRUNCH.

Friday 9th February 2018

"Fire engine"

Complete As many rounds as possible in 20 mins of:

100 metres Run with Plate 10/5 kg
100 metres Running Backward
100 Disk Hops

Post results to comments.

In teams of 3, with one partner working at a time, alternate complete rounds of the following for time…

30 Rounds (10ea):
15 Kettlebell Swings 24/16
7 Thrusters 40/30kg

Both the kettlebell and barbell should be light-medium and unbroken.

Post time, Rx, and partners to comments.

Wednesday 7th February 2018

FRONT SQUAT

Work up to a medium-heavy Front Squat from the floor via a Power Clean.

Post loads to comments.

---

For Time:
15-12-9
Front Squats 135/95
Handstand Push-Ups

The Front Squats should be light-medium and unbroken on the fast end. Scale ROM (2 AbMats max) on the Handstand Push-Ups or to Box Piked as needed.

Post time and Rx to comments.

EMOM 10 min
10 burpees

behing the neck split jerk

build upto a heavy double

4 rounds for max reps:

1min squat clean thrusters 155/115lbs
1min double unders
1min rest

Strength

EMOM for 10min:

1 power clean + 1 Squat clean

advanced: increase weight each round

intermediate: RPE 7-8

Beginner: empty bar or light weight

3 sets for quality:
10 Dumbbell Lateral Raises, slow and controlled
10 Dumbbell front raises, slow and controlled
10 Rear Delt flys, slow and controlled

Then
4 sets for quality:
8-10 Dumbbell upright rows @ 3121 Tempo
8-10 Pause dumbbell bench press, 2 count pause in the bottom of each rep. Use a neutral grip (palms facing eachother)
8-10 Tempo Bicep Curls, 3 ct eccentric