AMRAP 15:
10 Squat Jumps
15 Burpee to Target
20 Squat Jumps
15 Burpee to Target
30 Squat Jumps
15 Burpee to Target

...
Add 10 Squat Jumps every round

Wu×2
Hand raises
I ×10 Y×10 T×10
Sholder shrug
10/10
T-shape arm sircles
10/10
T-shape arm rotations
10/10
Hip circles
10
Knee circles
10
Cat/Cow
10
Bird dogs
10

Split Jerk exersices

A.1) Strict press+ push press
2+2 ~12min

B.1) Stepping jerk balance
5×3

C.1) split jerk behindneck w/3.sec pause @catch,recovery,Adding weight, tecnique comes first! 3reps
~12min

D.1) Overhead squat w/double bounce
10min 3reps @every 2 minutes

Pendlay row 6 RM

Complete as many rounds as possible in 10 minutes

• 5 L pull-ups
• 25-ft handstand walk

2×
Hand raises
I ×10 Y×10 T×10
Sholder shrug
10/10
T-shape arm sircles
10/10
T-shape arm rotations
10/10
Hip circles
10
Knee circles
10
Cat/Cow
10
Bird dogs
10

A.1) No feet no hook snatch
~10min ×2 reps

B.) Snatch balance + ohs
1.) Build to a heavy set of 1+3 hevier then Last week

C.1) Front squat w/ double bounce
5×3 @75%

D.1) Push press behind neck
5×4 @70%

3-4 Rounds For Quality
6 (each leg) Lunge Steps (from rack)
10 Barbell Glute Bridges

• You choose load (increase lunge weight each set)
• Rest as needed btw movements

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Half Pigeon Stretch on Box
MIN 2 - Lat Prayer Stretch on Box
MIN 3 - 1:00 Child's Pose

5 x 3 @85%
*Every 2 min

5 rounds:
400m Skillmill Run
10 Pull-ups
7 Burpee Box Jump Overs 60/50cm
1min Rest

Deload week - less load and shorter sessions to keep moving ready for retest week

Power clean, power clean & push jerk complex
5 sets of the complex @ 65% of max clean and jerk

Front squat
6 x 3 @ 65%

Split jerk from the rack
5 x 2 @ 70% of max split jerk

Optional accessories
Every 4 mins x 3
10 Romanian deadlift
15 Cal ski
50ft Waiters carry each arm