Split Jerk
5-3-2

3 sets of
6/leg Back Rack Reverse Lunges
5-8 Ring Dips (weighted if possible)

3x
4min ON/2min OFF

A. AMRAP of
25 Double Unders
6 Shoulder to Overhead 50/35kg
9 Toes-to-bar

B. 40/30 Calories
+
AMRAP in the remaining time
6 Hang Squat Cleans 50/35kg
3 Bar Facing Burpees

C. AMRAP of
9 High Box Jumps
6 Handstand Pushups
3 Bar Muscle-Ups

EMOM x 32

1) bike
2) 20-40m prowler push
3) ski
4) 5-15 ttb/ sit up

PARTNER WORKOUT
IN TEAMS OF 2...
AMRAP x 24 MINUTES
5 Kipping Pull-Ups / Jumping Pull-Up / Ring Row
10 Push-Ups / Incline Push-Up
15 Air Squats
- P1 completes a full round while P2 rests.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
10 Banded Good Mornings
10 Banded High Pulls
-Rest as Needed b/t Sets-

1 snatch

Scaled WOD
EMOM 20:
2 snatches

ON A 10:00 RUNNING CLOCK...
50/40 Cal Bike/Row/Ski
100 Back Rack Alt. Lunges @43/30kg
Max Cal Bike/Row/Ski w/ Time Remaining...
RPE 8-9

Choose weight wisely!Big sets all the way!

PERFORMANCE
EMOM x 15 MINUTES
MIN 1 & 2 - Cal Bike/Row/Ski
MIN 3 - 7 'Library' Deadlifts @ your choice moderate to heavy

---

FITNESS
EMOM x 15 MINUTES
MIN 1 & 2 - Cal Bike/Row/Ski
MIN 3 - 7 'Library' Deadlifts @ moderate+

• RPE 8
• Video: https://vimeo.com/818632107

Snatch

• Aim for HR zone 1-3
• Rest and scale as needed
• Low intensity and steady pace

20min @ easy pace:
30cal machine
20sec L-sit hold/hollow/tuck
10-15 push up/ring row
10-15 air squat/wall squat/OHS/lunges (10+10)
20sec+20sec side plank

Rest 2min

20min @ easy pace:
30cal machine
80m farmers carry
60m KB front rack carry
40m OH carry
(Double or single arm)