Split Jerk, 1RM OTD.
1 x 5
1 x 4
1 x 3
1 x 2
2 x 1
SO 2:00

10K @ 85% 5k pace

10k in 56:30

24-21-18-15-12-9-6-3 reps for time of

• Med-ball cleans
• Push-ups

♀ 14-lb. ball ♂ 20-lb. ball

If at home, modify with a jug or other heavy object. Share your at-home modifications and time in comments.

A,
5 rounds for quality of:
Farmers Carry, pick load, 15m
Sled Pull, pick load, 15m
Rest 2 mins

B,
Complete as many rounds as possible in 15 mins:
21-15-9 reps of:
Wall Ball @9/6kg
Assault Bike Calorie

Goal: 3 rounds

C,
For quality:
100 Seated Banded Leg Curls
3x10 Back Extensions
Arms Overhead Hip Hinge Hold, 3x 20 secs

A,
Block Snatch 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Isabel
For time:
30 Snatches @61/43kg

Goal: sub 3 mins

C,
3 rounds for quality of:
L Arm Overhead + R Arm Front Rack Carry, pick load, 15m
10 L/10 R Lateral Med Ball Toss, pick load
R Arm Overhead + L Arm Front Rack Carry, pick load, 15m
20 Banded Face Pulls
20 Reverse Hypers, pick load
Rest 1:30

Reverse Hypers- recovery weight

Bike, ski, row 30min warm up
Kb swing 4 rounds 8kg x 15 reps
Push up 4 rounds 20kg x 20 reps
Deadlift 4 rounds 40kg x 15 reps
Wallball 4 rounds 7kg x 15 reps
Box step ups 4 rounds 20 reps

For time:

3 rounds:

12 cal row/ergo
3 power clean 70/45kg
3 front squat
3 push jerk

rest 3 min

3 rounds:

12 cal row/ergo
12 db lunges 2x25/16kg or barbell 50/32.5kg
12 toes to bar
12 hand release push-up

14 min AMRAP
20 cal row/16 cal bike
20 wall balls 20/14
8 pull-ups
8 jumping lunges

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!