50 Du
3000m Run
50 Du
3000m Row
50 Du

For time:
50-40-30-20-10
Double Unders*
Calories Row/Bike/Ski
Wall balls @20/14

*Master of DUs? Then double the reps!
- Goal: Even pace and having enough energy for a strong finish in the final 2 rounds.
- 25:00 Cap

A/ Max C&J - TC: 8'
Max Snacth TC: 8'

B/ G.F.I. (Grace-Fran-Isabelle)

30 C&J @60/40kg
2 mins rest, then,
21-15-9
Thruster @40/30kg
PU
2 mins rest, then,
30 Snatch @60/40kg

TC: 20'

Rest day / mobility

EMOM 8:00
EVEN Minutes: 30s Strict Toes to Bar / Straight Leg Raises / Knee Raises

ODD Minutes: 30s Shoulder taps

Choose between Mary or Cindy

Jerks

5 x

2 push presses + 2 push jerks + 2 split jerks

*Push presses will determine the weights for this complex. Focus on getting the same hip extension in the jerks - Like you do in the push presses. Rest 2-3 minutes between sets.

A: Hang snatch pull+ hang power snatch+hang squat snatch moderate weight
B: Double low hang squat clean+ split jerk
C: Emom 7’: Snatch pull 80% of snatch max.

Daily max for c&j triples 20min

Find your tn’go max weight of this complex.