@87.5%
Rest 3min btw rounds

1rm split jerk 1x1x1x1x1

For time

• 10 rounds for time of
• 3 snatches
• 3 burpees over the bar

♀ 95 lb
♂ 135 lb

Tall jerk 5 sets of 2 reps keep this nice and light - this will help with footwork for the spilt jerk

YouTube for tall jerk

Muscle clean 3 sets of 5 reps @ 6RPE (we did 5RPE last week) so heavier than last week

Hang clean - build to a heavy 1RM

Back squat - 5 sets of 3 tempo squats 5 seconds on the way down, 5 seconds on the way up @ 50-60% (again heavier than last week)

Additional extras -
Accumulate 3 minutes in a plank hold
Weighted lunges 3 x 8 reps on each side @ 7RPE weight
Calf raises either on a machine or stood on the end of a plate @ 7PE for 3 sets of 8 reps

20 PU
60 wb
20 PU

Warm Up
- 200m Walk
- 300m jog
- 200m Walk
- 300m jog
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
3 Rounds
- rest 4 min between rounds
- RPE 8.5
Run 500m
rest 01:15
Run 400m
rest 01:15
Run 300m

Accumulate:
For load and quality:
15 Turkish get-ups/arm
– Increase load as
you are able.

Warm-up:

5:00 min light bike
Right into
3x
1:00 min @ 80% Watt
5+5 Samson lunges
40 Plate hops

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Bike workout:

40:00 minutes bike erg 5:00 min @ 75-80% watts
400m run

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Bonus:

4 x 20+20 Supported wrist extensions, light

Banded deathmarch with wallball in bearhug,
accumulate 12:00 minutes

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Shoulder Warmup 3 rounds :

20 Pass Trough
5-7 Push-Ups
5 Kip Swing
2 Skin The Cat

2 min ON / 2 min OFF
1. Max strict pull-ups
2. Max box jump step down
3. Max strict dips (legs front)
4. Max back rack lunges (Rx: 50/30kg)
5. Max turkish sit-up with plate (Rx: 10/5kg)
6. Max 2DB Devil press (Rx: 15/10kg)