Jerks

A) Going every 90 sec x 5 sets:

• 3 Push jerks

Set 1: 65%
Set 2: 67.5%
Set 3: 70%
Set 4: 72.5%
Set 5: 75%

B) Going every 90 sec x 5

• 3 Split jerks

Set 1: 65%
Set 2: 67.5%
Set 3: 70%
Set 4: 72.5%
Set 5: 75%

Push Strength

Bench Press

• 3x5
• 1x Max

1st Set: @60%
2nd Set @70%
3rd Set @75%
4th Set Max Reps @80%

Metcon
W/Partner YGIG Full Round or W:R 1:1

6 Sets:

3 Sets Of:

• 75 DU
• 15m HSW (7.5+7.5m)
• 20 Cal Row

Into,

3 Sets Of:

• 8 Shuttle Run (7.5+7.5)
• 16 Cal Echo bike
• 30m DB Single arm OH walking lunges @45lbs/20kg

3 rounds

10-12 ring dip
Max rep of push-ups

1 min rest

12-15 ring row
Max rep of biceps curl with empty barbell

Rest 90 sec between rounds

AMRAP 10

6-8-10-12-14..etc Deadlift 70/50kg
1-2-3-4-5..etc Wallwalks

5 sets of Clean Complex:
• 1 Power Clean
• 2 Hang Squat Clean
• 1 Jerk (any type)
Recommended weight: 75-80-80-85-85% of 1RM clean & jerk.

Bench press, Rest 3:00 between work sets

Build to a heavy 4 (H4 @ 2 RIR) for the day
+
2 x 8 @ 85-90%H4

Build up to a heavy set of 4 (H4) @ 2 RIR, somewhere in the 83-88%1RM range.
– Once you’ve hit the H4 set, you have 2 back-off sets of 8 @ 85-90% of your H4.

3 rounds of:
8+8 Banded side twists
8+8 Pallof presses
8+8 Single arm KB swings
60s Hip extension hold on box (alternate with partner)

Snatch

A) Build to days heavy: 1 Power snatch + 1 OHS

B) EMOM X6

• 1 Power Snatch @90% from 1RM

C) Snatch Pull

• 3x1 @110-120% *rest 2min between

Back Squat

• 1x6 @70-75%
• 2x4 @75-80%
• 1x max reps @1.5x bodyweight

Accessories

A) 3 Sets Of:

• 6/6 Back Rack Reverse Lunge (front foot elevated) *rest 90s
• 10 DB Crush Press *rest as needed

B) 3 Sets Of:

• 10 DB Romanian DL *rest 90s
• 10-15 Ring Push Up *rest as needed

Snatch
• 7 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 2 reps at 95% of 1RM
• 2 rep at 100% of 1RM
Drop & Go

A)
3 rounds
8/8 halfkneeling windmill
8/8 halo
8 pull over
@light

B)
3 rounds
8-10 double KB overhead press
10 double KB gorilla row
*after each round: 30” (weighted) flutter kikcks in hollow body position

C)
AMRAP 2’ – 1 rest
20 Russian swing
10 goblet squat
 
max rep single arm snatch
until you reach 50 reps

Instead of bs