4 rounds of
6-8 push press
- 90sec rest
8+8 kb Romanian deadlift
- 90sec rest

• leave 1-2 reps in the tank

Split Jerk

4 x 3

Every set same weight.

15-12-9-6 reps for time:
Push press
CTB pull-up
*30 Double unders after each round
Timecap: 12 minutes.

AMRAP10:

1 shuttle run (10+10m)
1 box over burpee
2 shuttle run
2 box over burpee
3 shuttle run
3 box over burpee…

Every 2 min for 10 minutes (5sets)
5x 2 squat clean + 1 split jerk @50-70%
add about +5% on each set.

Even minutes: 5 heavy DL
Rest of the time
KB Swing
Odd minutes: Rest

10 RFT

7 Bar Facing Burpees
5 Push Jerks 60/42,5kg
30 Double Unders

TC 20

2 x hang clean + 2 x jerk 70-80 %

"ELIZABETH" (PERFORMANCE)
FOR TIME
21-15-9
Cleans @60/42.5kg
Ring Dips
- Option for Power Clean or Squat Clean in today's workout.

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"ELIZABETH (FITNESS)"
FOR TIME
21-15-9
Power Cleans @60/42.5kg
Hand Release Push-Ups

• RPE 8
• Compare also here
• Daily Video: https://vimeo.com/790241948

Soutuprogressio 4/6

Metcon (time)

With partner 3 rounds (each) for time: 1000m row
*Active recovery on bike erg after each row. YGIG.

Timecap: 28 minutes.