Jerk Balance

5x3@40-60%

4 Muscle-ups
8 Handstand push-ups
250m Row

Finisher:
100 Band pull aparts

Front Squat 3x15x65%

** High Hang Squat Snatch**

3 x 3 Light
3 x 2 Moderate
4 x 1 Heavy

Go Every 1:30

AMRAP 42, Work 5:00/Rest 2:00 ( Use HR Zone 3 in Ergos´s )

Row 1k / Bike 2k
20 + 20 Hang Kettlebell Clean & Jerks
50 Sit-Ups
50 Hand Release Push-Ups
Row 1k / Bike 2k
10 BMU / 20 CTB / 30 Pull-Ups
10+10 Single ARM OHS KB or DB
50 Lunge Steps

Deadlift ( dead stop )

3 x 8, across same weight
3 x 6, across same weight

Go Every 3:00

10x
Clean + Hang Clean + 2 Jerk

• Go every 75-90sec, start from 70% and add....

(Skill)
Toes to bar, hanging leg raise

(Skill, quality)
EMOM for 20 minutes:
ODD: 10 Toes to bar
EVEN: 20 Air squats

Metcon (time)

For time:
150 Wallball shots 20/14lb

*20 Lunge steps everytime you drop the ball.

Timecap: 13 minutes.

Metcon (quality)

EMOM for 18 minutes of:
1: 9 Strict pull-ups
2: 6 Power cleans
3: 9 High box jumps

Choose a moderate weight for the clean.