Push Jerk
Build to a heavy double in 6 sets working on technique and building weight as you see fit.
Rest 90s - 2:00 between sets (heavier sets rest on the longer end)
- Option: Work on technique

EMOM x 21 MINUTES
MIN 1 - :40 Cal Bike/Row/Ski
MIN 2 - :40 Alt. DB Goblet Lunges
MIN 3 - :40 Strict Handstand Push-Up (can be multiple small sets)

HSPU Options: Pike Push-up, DB Strict Press

3 SETS*
AMRAP x 2 MINUTES
15 DB Curls
15m Gun Walk with Plate
-Rest 1:00 b/t Sets-
*Pick up where you left off

• Daily Video: https://vimeo.com/783028375

5 x 2 MINUTES*; Rest :30
10 Medicine Ball Ground to Overhead
8 Ring Rows
6 Ball Squats**
*Pick up where you left off each work round
**Ball can be held any way.

• Scale and pace for a light workout if you are attending Murph tomorrow!

Tempo Strict Press 31X1
3x8 @ moderate weight all sets

• Tempo: 3 down, 1 pause at shoulder, fast up, 1 pause at lockout

EMOM x 16 MINUTES (:45 ON/ :15 OFF)
MIN 1 - Jog / Machine of your choice
MIN 2 - Burpee Wall Ball
MIN 3 - Rope Climbs / Floor to Stand
MIN 4 - Side Plank or Hollow Hold

• RPE 6

POST WORKOUT SKILL

ON AN 8:00 RUNNING CLOCK...
Practice Ring or Bar Dips*

Options;
Top/Bottom Ring/Bar Hold
Box/Bench Dips
Strict Ring/Bar Dips (Banded Optional)

2 x 13:00 AMRAP with partner
rest 3:00 between them

A)
3 Power Snatch @60/42.5kg
6 Kipping Pull-ups
9 Air Squats
*One partner completes a full round at a time

B)
3 Push Press @60/42.5kg
6 Push-Up
9 Deadlifts
*One partner completes a full round at a time

GOAL: 7+rounds in each AMRAP

Extra:
Lying Banded Hamstring Curl: 3 x 25. Rest 60s.

Build to Heavy Set of 3

Penkki 2x3x92,5%

Ojentajat kumpparilla 5x10-15

Vipunostot sivuille 2x30

Band-pull-aparts 2x50

Kiertäjät kyljellään 3x20 / käsi