Push Press into Split Jerk 3x5
@40-50%
Rest as needed between. RPE
2-3
Target: fast elbows, full

Complete as many rounds as possible in 10 minutes of

• 3 overhead squats
• 30 double-unders
• 6 overhead squats
• 30 double-unders
• 9 overhead squats
• 30 double-unders
• Etc.

♀ 75 lb. ♂ 115 lb.

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech

3 rounds
50 single unders
25 plate hops
4 db snatches + 4 db c&j , work up close to workout weight during warm up
8 goblet squats
8 scapula pull ups

test 1 round : 15 double unders + 2 db snatch + 2 db c&j @workout weight

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
Rest as Needed b/t Sets

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

A.) Takakyykky
2×8 @64% 1rm
B.) 3.sek Tempo Tempaus + valakyykky pysäytyksellä pohjassa 5×1+2 @65% 1rm
C.) Penkki punnerrus
2×8 @64%
D.) Leuanveto myötäotteella
5×5 tiukkoja!

Maximum sit outs in 1 min.

[2 Sets]:
12 Rounds:
0:30 ON
0:10 OFF

Rest 4 min Between Sets.

20 Min AMRAP:
40 Ab Mat Sit ups
21 Kettlebell Swings (53/35lb)
12 Bench Press (135/95lb)*sub floor press if not enough benches

For KB swings pick a weight you can do in 2-3 sets, for Bench Press pick a weight you can do in 2 sets

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then with barbell 2 rounds
5 romanian deadlifts + 5 hang muscle clean + 5 front squats + 5 push press + 5 OHS + ALSO 10 scap pull ups