Push jerk & split jerk - from the rack (2 + 2)
1 set @ 60% of max clean & jerk
1 set @ 65%
2 sets @ 70%
1 set @ 75%

Front squat
2 @ 60% of max front squat
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1 @ 95%

Segment clean deadlift
(Pause 1 inch off the ground, at the knee & at the mid-thigh)
4 x 3 @ 90% of max clean

Optional accessories
3 giant sets:
15 GHD hip extensions
15 KB swings
1 min plank hold

For time:
10-9-8-7-6-5-4-3-2-1
Bear complex @ light to moderate weight(1 Clean+1Front squat+1push press + 1backsquat+1push press from back rack)
20-18-16-14-12-10-8-6-4-2
Cal on rower(half the cals on bike)

Deadlift 5-5-5-5-5 reps

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

5 Rounds for time :

15 Deadlifts
12 Box Jump Overs (24″/20″)
9 Front Squats

POUNDS: (155/105)
KILOS: (70/48)

3 rounds:
10 + 10 one leg deadlift
10 + 10 DB row
15 DB squat (tempo 2020)
-rest as needed-

Front Squat

3-3-3-1-1-1 AHAP

Go Every 3:00

HSPU
HS walk
bar and ring MU

EMOM 36

1 minute : 6-8 Strict Pull Ups
2 minute : 12 Box Step Ups w/ DB's
3 minute : 0:40 Ring Plan Hold
4 minute : 10 Wallball
5 minute : 10-12 Strict Knee Raise
6 minute : 10 Push Ups

WU
3rds
8x air squat
8x superman
8x KB/DB swing
8x burpee
+
2rds
4+4 KB/DB push press