split jerk
3 x 6
50-60% of 1 RM

For time:
20 thrusters
20 SDHP
20 Push Jerk
20 OHS
20 Front squat

At the beginning of every minute, perform 4 burpees... also at the start...

Start up(14)
stretch (8)
roll lats, upper back (4)
front rack stretch(2)
IT stretch(2)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope, high knees

3rds(6)
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(15)
floor press 5x2@85%
ghr 3x6
front squat 3x2

Fitcamp
800m run
160 abmat sit ups
800 m run
80 kbs
800m run
40 jump lunge

Metcon(13)
3rds
16 ohs 75/55
16 box jump/step ups 24/20
8 c2b/bmu 2

Metcon-comp(13)
3rds
20 ohs 95/65
20 box jumps 30/24
20 c2b

Finisher
30 t raise
60 slow bicycles
90 sec v sit

Hip openers
Hip waves
Fire hydrants
Cat Cow
Elbow to sky
Glute Bridge + Reach
SL Glute bridge
Drop Squat into vertical jump

Strength Day 4 Stretch of the month

Pigeon Stretch. Aim to keep from leg perpendicular to direction of torso.
Optional Variation - front leg elevated on bench. Bonus addition, LaxBall external rotators of the hips

Fitness:
4 x 500m row. Rest 4-5 min between sprints.
Go at approx. 90-95 % intensity.

Advanced:
5 x 350m row. Rest 4-5 min between sprints.
Go at approx. 90-95 % intensity.

---

Can be substituted with running (5 x 300m etc.).

10 minutes
30 kettle bell swings every minute on the minute
Each partner will alternate
PENALTY: If you cannot complete the 30 swings in a minute
complete 5 burpees

8/8 x One Arm Dumbbell Floor Press
2 x Legless Rope Climb
10/10 x DB Row

Start up(16)
stretch 3 mins
roll low back, glutes, lats, back(5)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(6)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 squat snatch(bar)

ot:30(4)
2 hang squat snatch(light)

work up to hvy squat snatch(10)

Fitcamp
shuttle runs(cardio)
3rds
15 jump pull ups
20 hrpu
25 medball clean wallball

Metcon(13)
4rds
4 chest to bar
7 snatch 95/65
10 oh squat 95/65

Metcon-comp(13)
4rds
4 bmu
7 snatch 115/75
10 oh squat 115/75

Finisher
25 scap push ups
2 min hamstring stretch
2 min plank

Start up(14)
stretch (8)
roll quads, achilles, calves(4)
samson stretch(2)
front rack floor stretch(2)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope, high knees

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

1 clean+ 2 ft squat+1 jerk-work up (9)

ot :30(4)
1 clean @ 90% of 1rm(hvy)

Metcon(15)
3rds
7 clean and jerk 115/75
9 bar facing burpees
11 hrpu

Metcon(15)
3rds
7 clean and jerk 135/95
9 bar facing burpees
11 hspu

Finisher
20 cuff iso
2 min hamstring stretch
80 temp tantrum

12 min EMOM
ODD 10 weighted lunges 60kg/40kg
EVEN 6+6 kb jerks 24kg/16kg