00:00-05:00
3 x 5 Jerk balance

05:00-10:00
4 x 4 Tall Jerk

10:00-15:00
5 x 3 jerk Drive

25-15-10-5
Floor Press @2x25/20kg DB
banded curl
TC: 15'

"Black Jack"
4 rounds of:
8 Clean @2x24/16kg KB
7 Squat
6 Jerk
and 21 Double KB Lunges
at each drop 5 strict T2B
TC: 25'

5x 2 power clean + 3 push press

65-70% of 1 RM clean and jerk, reset on the first 2 power cleans, and reset on all the push press, rest 2 min between sets

Bent over barbell row (supinated) 1-2-3-4-5-6-7-9-10 reps

10 Rounds for Time

• 5 push-ups
• 10 air squats
• 15 Calorie row, ski or ride

Engine

60min AMRAP Z2:

• 1km C2 Bike
• 500m Ski
• 60m Farmers Carry
• 8 Shuttle Run (7.5+7.5m)

Complete as many rounds as possible in 10 minutes of

• 5 strict handstand push-ups
• 10 med-ball cleans

♀ 14-lb. ball ♂ 20-lb. ball

Every 4 min x 4 sets
30m Front Rack KB Carry
10 Double KB Clean + Push Press @24/16kgs
30m Front Rack KB Carry

5 rounds:
3 Front squat 80%
Dumbbell DT

7 rounds increasing:
Snatch DL + HP + PS

140 min
Warm up for 15 min

1.Squat clean + Front squat + Jerk
A. Heavy 1+1+1 for the day
25 27.5 30 32.5 35 37.5 42.5 47.5 52.5 55 57.5 60

2.Strength
A: 4 sets:
3 Weighted pull ups - 10 15 20 22 kg
Max effort Handstand push ups (Strict if possible) - knees on box 20"
- 7 8 8 9

3.Metcon
A. 5x3 min on / 2 min off:
12 Overhead squats - 35 kg
50 Double unders
Max effort Ski - 335 386 390 395 410 m

4.Strength
A. 3 sets:
20 back ext. DB row on boxes - 20 20 20 lbs

B. EMOM7: abs