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.

Bike 6 intervals of 4 min, rest 1 min in between. Max distance.

• 3 Round of:
Assault Bike 2000 m
Plyo Box Burpees Jump Overs (60/50 cm) 20 reps
MB Wall Ball (9/6Kg) 50 reps

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters 100 lbs/ 65 lbs
3 Chest to bar Pull-ups
6 Barbell Thrusters 100 lbs/ 65 lbs
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

70 reps (10 thrusters in round 15)

10-9-8-7-6-5-4-3-2-1 reps for time of

• Body-weight power cleans
• Strict handstand push-ups

Post time in comments.

Back Squat 3 x 5
-last week of this rep range so make it your best

Focus: Sumo Deadlift
1 x 3 @ 80% 1RM DL; then,
2 x 8 @ 65% 1RM DL

MetCon: 10 min. AMRAP:
- 9 Deadlifts (L1- 135/75; L2- 155/95; L3- 185/115)
- 10 Push-Ups (L1- hand-release; L2- HSPU [kipping]; L3- HSPU [strict])
- 15 Box Jumps (L1- step ups; L2- 24/20; L3- 30/24)

Score: Weight / Rounds + Reps

On the 2:00 x 5 Sets:
1 "3-Pause" Power Clean
1 Power Clean

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

A: clapping push ups 8x3
B1: 3xMax push ups
B2: 3x5/each leg schrimp squats
C1: chair Hspu 2xMax
C2: SA db flys 2xMax
D1: isometric copenhagen exercise 2x30sec/each leg
D2: Pornstars 2xMax
E: Evil Wheels 3x10

10min easy bike

3x
7 min medium bike
3 min medium Row

10min easy bike