Jerk Balance

5 x 3, light to moderate.

Send Off 2:00

Deadlift ( Deadstop )

Build in 20 minutes 4RM

Nousu raskaaseen vitoseen

(V1-V2)

Back Squat
7-5-3-3 reps

6 x 3min on / 1,5min off:

A) 2, 4, 6, 8…
1-arm devils press 17,5/12,5kg
cal erg

B) 1, 2, 3… bmu
- after each set perform 12 kb swing 24/16kg

Pick one option for the day;

4 sets
Row/Bike/Ski x :30
or
Sled Push 30m
or
Shuttle Run x :30

Rest approx 2:00 after each interval
Effort level high, but aim to maintain output across the sets.

30 reps for time of:
1 DB Burpee + 1 DB Box Step-over @50/35lbs, 61/51cm box
- TIME CAP = 7:00

EMOM x 16:00
Minute 1: 30s Double Unders
Minute 2: 30s Burpees
Minute 3: 30s Cal Bike/Row/Ski
Minute 4: 30s Ring Rows
- Goal: Keep rep counts consistent for all 4 rounds.
- Rx+: Ring Muscle-ups for Ring Rows

10-8-6-10-8-6
Hang Power Snatch
- Light-Moderate for 1st wave and build to Moderate in the 2nd wave.
- The second wave of 10-8-6 should be heavier than the first.

5 x 2:00 Work, 1:00 Rest
3 Hang Power Snatches @ moderate
7 Up-Downs Over Bar
21 Double Unders

• Pick up where you left off each new 2:00
• HPS should be performed unbroken.
• RPE 7
• Daily Video: https://vimeo.com/785942059