1 clean + 3 split jerk

For time

150 wall ball 9/6kg

TC. 15min

including at least 3 rfq
15 tricep pushdown
15 hammer curl

1 AMRAP 7min
10 cal skierg
15 wall ball
20 DB push press 2x22,5kg

Rest 5min

2 AMRAP 7min
10m handstand walk
15 front squat @50kg
15cal bike erg

Rest 5min

3 AMRAP 7min
1 RMU
10 C2B
10 HSPU

Rest 5min

4 AMRAP 7min
15 thruster @40kg
10 BMU
Amrap bar faceing burbees

Amraps 1-3 you count every rep you do. In 4 amrap you only count your bar faceing burbees.

Warm up(10)
2rds
20 mountain climbers
10 plyo
20 heels to rear
10 single leg deadlift

WRK(20)
WRK 4:00 REST 1:00 x5
12 dumbbell/kettlebell/barbell deadlift(choose weight)
frog jump for 18 feet
24 sit ups

Finisher
50 oblique crunch
1:00 hamstring stretch

“Jackie’s Big Sister”
For time – Time cap 9 minutes
1,000 meter Row
50 Thrusters
30 Pull-ups
wod description and rules here:
(https://www.mastersteensthrowdown.nl/_files/ugd/177a05_caf62fa66a4a478aa91f9e5792b4f80b.pdf)

Clean Pull + High Hang Squat Clean ( Pocket level )

7 x ( 1 + 1 ) @ 65 - 75%

Split Jerks ( Rack or Blocks)

1 x 2 @ 65%
1 x 2 @ 70%
1 x 2 @ 75%
1 x 1 @ 80%
3 x 1 @ 85%

Front Squat

4 x 5 @ 85%

For time

• 3 rounds
  • 15 hang power snatches
  • 15 pull-ups

♀ 65 lb
♂ 95 lb