Jerks

A) 3-4x (WU)

• 3 Strict Press in Split Stance + 3 Tall Split Jerk
• 3/3 Split Lunge Jump

*rest as needed

B) Push Press
E90SEC x5:

• 1 Push Press + 1 Push Jerk *Build up to starting split jerk weight

C) Split Jerk
E2MOM X6-8:

• 1 Split Jerk *Build to days heavy

Odd Object

4 Sets:

• 15 GHD
• 20m Yoke Carry (10+10m)
• 30m Heavy SB Bearhug Carry (50-60kg?)

Yoke: @150-180kg

*Rest 3min between sets.

Accessories

A) 4x Superset:

• 10 Straddle Z-Press (KB)
• 10-15 KB/Plate Front Raise (3s jarruttava alas) *rest as needed

B) 3-4x For Quality:

• 10-15 Zottman Curl (DB)
• 20-30 Banded Tricep Ext.

Sholder press 7x3 nousevilla

6 min EMOM:
• 2 Power Snatch
Weight: 65%, 75%, 85% of 1RM Snatch.

For time

• 5 pull-ups
• 10 push-ups
• 15 air squats

6 min EMOM:
• 1 Power Clean
• 1 Hang Clean
Weight: 65%, 75%, 85% of 1RM Clean.

6 min EMOM:
• 2 Clean & Jerk
Weight: 65% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

6 rounds for max reps:
• 1 min Row calories
• 1 min Push Press 75/55#
• 1 min Rest
Goal: break 200.

Rep/Interval Scheme: 1:45 Work/ 30s Rest, 18 Rounds (3 Circuits)
Zone 1

Wallballs for remaining time
20x
DB Bent Over Rows

MAX REPS
Wallballs

Zone 2

RPE 8
01:45
Run

Zone 3

Couplet
10 M
Sled Push
6x
Jump Squats

Zone 4

RPE 8
01:45
Row

Zone 5

Couplet
6x
KB Push Press
12x
KB Goblet Squats

Zone 6

Couplet
12x
Alt DB Snatches
12x
DB Split Squats

For time

• 21 pull-ups
• 42 double-unders
• 21 thrusters (weight 1)
• 18 chest-to-bar pull-ups
• 36 double-unders
• 18 thrusters (weight 2)
• 15 bar muscle-ups
• 30 double-unders

• 15 thrusters (weight 3)

• ♀ 65 lb, then 75 lb, then 85 lb

• ♂ 95 lb, then 115 lb, then 135 lb

Time cap 12 minutes

Three sets of nine.