10 reps E3MOM for 12mins
@ 60/70/70/70% 1RM
No Max reps
Death By Push Jerk
With a continously running clock perform:
5 Push Jerks, 50/35 kg in the first min
5 Push Jerks, 50/35 kg + 5 kg in the second min
5 Push Jerks, 50/35 kg + 10 kg in the third min
Continuing this for as long as you are able.
Record the weight you successfully completed for 5reps (Capped at 11mins)
30 Power Snatches, 60/42.5 kg
Must be touch and go, if you break then perform 10 DB OH walking lunges (switch hands at 5 reps).
Turkish Get Ups
10 alternating reps
Choose heaviest load you can perform well