10 13 20

P

A. 3 sets
3 Jerk Balance + 1 Pausing Split Jerk (1 sec catch)
*35-45% of 1 RM Jerk

B. 4 RFT
800m Bike, Row, or Run
5 MU
800m Bike
10 Jerks 155/105

C. FT
3000/2500m Row
@ 0:00 18 GHDSU
@ 4:00 15 GHDSU
@ 8:00 12 GHDSU
@ 12:00 9 GHDSU
@ 16:00 6 GHDSU

F

A. 5 sets
5 BJ
*increase height each set

B. 4 RFT
800m Bike, Row, or Run
5 sPU or Pulldowns
800m Bike
10 DB PP

C. FT
3000/2500m Row
@ 0:00 18 V-ups
@ 4:00 15 V-ups
@ 8:00 12 V-ups
@ 12:00 9 V-ups
@ 16:00 6 V-ups