1-1-1-1-1-1 Push Jerk

Warm Up
3 Rounds
300m Run
8 Hollow To Open Bar Taps
6 Inch Worm Push Ups
6 Broad Jumps

Skills
Review & Warm Up for Push Jerk 1RM

Lift
Push Jerk
1-1-1-1-1-1
Build to 1RM!

Workout
3 Rounds For Time:
400m Run
6 Hang Squat Snatch (75/55)
8 Pull Ups

Advanced: (115/75) and C2B Pull Ups

Rx'd

Complete as many reps as possible in 15 minutes of:
Male 1 and Female 1 each perform:
5 thrusters
5 chest-to-bar pull-ups
Then, Male 2 and Female 2 each perform:
10 thrusters
10 chest-to-bar pull-ups
Then, Male 1 and Female 1 each perform:
15 thrusters
15 chest-to-bar pull-ups
Then, Male 2 and Female 2 each perform:
20 thrusters
20 chest-to-bar pull-ups
Etc., following the same pattern.

M - 95-lb. thrusters
F - 65-lb. thrusters

Scaled

80-60-40 reps for time of:
Hand-release push-ups with static deadlift hold
270-lb. partner deadlifts

"GRACE"
30 reps for time of:
- Clean and Jerk @60/40 kgs.

"ANNIE"
50 - 40 - 30 - 20 - 10 reps for time:
- DU.
- Sit-ups.

Rx'd

For time:

Females complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total
Then, males complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total

F - 30-lb. dumbbells to 20-inch box
M - 45-lb. dumbbells to 24-inch box

3 Rounds
20 Lateral bar burpees
30 Wallballs 30/20lbs

60m Sprints - on track - 9x60m - 8.10, 7.78, 7.88, 7.62, 7.72, 7.68, 7.56, 7.50, 7.63

All Levels

Warm Up
3 Rounds
300m Run
10 Shoulder Dislocates
10 Air Squats
10 KB Swings

Skills
Practice for 10 min:
Pull Up Ladder (strict):
6-5-4-3-2-1
Push Up Ladder:
12-10-8-6-4-2

Workout
For Time:
50 Alternating Overhead Lunges (35/15)
50 Deadlifts (155/115)
50 Wall Balls (20/14)
50 Sit Ups
50 Alternating Single Arm DB Power Snatch (40/20)

Advanced: (45/25), (Bodyweight), (50/30)