Split Jerk

3 x 3
3 x 2
3 x 1

Build in Moderate / Heavy

Go Every 2:30

For time with partner:

hikilenkki + 40 power clean @60/40kg

both run, barbell work I go, You go / target under 6min, cap 8min

A) In a 5min Window
Run 400m
+
AMRAP in the remaining time of
15 Air Squats
10 DB Snatches 22,5/15kg
5 Pushups

Rest 3 min between

B) In a 5 min window
40/30 Calories
+
AMRAP in the remaining time of
10 Wall Balls
10 Situps

3 x Tire Flip
50 x Sledgehammer Shots
4 Rounds
No time element. Just get the work done with minimum rest.

21-15-9-6-3 reps for time:

Strict HSPU
Front squat 80/50kg
Bar facing burpee

(TC: 25 min)

Accessory:
50/40 calories assault bike for time

Back Squat

5-5-5-3-3-3

Go Every 3:30

• Score Total Weight.

2 x dip & drive + push press + push jerk

2 x push press + push jerk + split jerk

2 x push jerk + split jerk

*You can climb up to heavier weights from the first complex into last one. Focus on the hip extension. Rest 2-3 minutes between sets.

3 kierrosta

3+3 Askelkyykky paino takaräkissä 65-70%
8-10 Kulmasoutu tempausotteella
3-8 Leveän otteen leuka

4 Giant Sets x Every 4:00

One Arm Scull Crushers 5 + 5
Biceps Curls 14 w/ Dumbbells, alternating
Max Unbroken Push-ups

For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)