Find your daily max for Cluster + 2 split jerks

A. Clean Grip Pulls 5 x 2
95% 100% 105% 110% 110%

B. FS 8 x CUST + new Max Rep
8 – 5 – 3 – 2 – 1 – 1 – 1 – 1
45% 55% 65% 75% 85% 90% 95% 100%

C. FS 5 x 2
85%

D. 3 each side Reverse Lunge
2 DL 90%
3 Gluten Ham raise
Repeat 4 times

Total of 2 rounds (12min AB & 12min Skillmill):

3x
1min Assault bike (moderate)
1min Assault bike (easy)

Then
50 Abmat sit-ups
50 Back ext.

Rest 2min

3x
1min Skillmill run (moderate)
1min Skillmill run (easy/walk)

Then
50 Abmat sit-ups
50 Back ext.

Rest 2min

EMOM 12'
O: 40 double-unders
E: max time hand stand hold unbroken

2' rest

EMOM 10'
O: 40 skips for each leg
E: max effort HSPU

2' rest

EMOM 8'
O: 10 burpees thuck jump
E: max effort HSPU strict

3 RDS for time

10 Tire Flip Burpees
10 Over the stick jumps (over and back is one)
Shuffle Run
Run up and out the lot to the retaining wall. Up and down wall 2.5 times, back into the lot to broad jumps,bear crawl, and under and over ribbon.
10 Box jumps. All of this done outside. Run back into gym and complete...
10 over the head 45lb plate Burpees
10 Pull-ups
10 KBS 1.5Pood

This was a grind, nothing to really burn you out but just keeping your heart rate high the whole time.

WOD:

800m Run

30 Snatch AHAP

800m Run

I could have definitely done a higher weight, but I was trying to be very careful on the snatch form since I've only done them a couple of times with barbells. I am amazed at how good I felt overall. I haven't lifted a finger since Thursday, and I ate and drank everything in sight over the long weekend. I think I was just ready for a little rest, and the four days did me good.

1.) Bike 16cal
2.) GHD su. x16

2 squat snatch + ohs

Snatch pull, four sets of threes.

Selkä, hartiat, ojentajat. Venyttely.