Split Jerk
3x1 (85-95%)
Based off 1RM Clean & Jerk. If no 1RM, complete sets at RPE 8-9.-

3 rds:
15-25 Weighted Sit up
15-25 Ab twist
1min Hoover hold

PERFORMANCE
2 x 5:00 AMRAP; Rest 1:30 between
1 Squat Clean @ approx 85% of 1RM C&J
35 Double Unders

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FITNESS
2 x 5:00 AMRAP; Rest 1:30 between
1 Power Clean @ moderate
50 Single Unders

• Start at beginning of AMRAP in round 2
• RPE 8-9
• Video: https://vimeo.com/850473015?share=copy

10-15x
1 Clean & Jerk @70-90% of 1RM

Hang power clean 6 sets of 3. AHAP.

WOD

3 Rounds for time:

100 Double unders
12 Deadlifts: bodyweight
21 Box jumps 24"/20"

Deadlift 10x3

One set every 2:00.
Choose a challenging weight.

Metcon (time)

For time:

100-80-60-40-20
Double unders
10-8-6-4-2
DB Squat cleans
10-8-6-4-2 Box jumps

22,5/15kg DB’s
30/24” Box
Timecap: 15 minutes

Strength (load)

Overhead squats, 5 sets of 5.
3:00 send-off.

Score: total KG lifted.

Metcon (quality)

EMOM for 16 minutes of:
20 DU’s + 3 Squat snatches 60/40kg