TUESDAY

General Warm-Up: (10 minutes)

2 Rounds

:45 second Bike

7m Walking Inchworm to Hollow

8 Scapular Pull-Ups

:45 second Row

8 Pike Pushups

Primer: 2 Rounds

(Round 1 empty bar, Round 2 add weight)

5 Barbell Strict Press

4 Barbell Push Press

3 Barbell Push Jerks

2 Barbell Split Jerks

Weightlifting

Rack Jerk

For Load:

Push Jerk 3-3-3

Split Jerk 2-1-1-1

*Start at 75% and build every set.

% is Based on 1RM Jerk

Build to a heavy single over the last 3 sets, you may build to a true heavy if feeling good. To be clear you will perform 3x3 push jerks, building. Then move on to the Split Jerks for a 2-1-1-1 resting as needed b/t all sets.

Record Each Working Weight

"The Doctor"

8:00 AMRAP

12/9 Calorie Row

6 Shuttle Runs

3 Wall Walks

8:00 AMRAP

12/9/6 Cal Bike/ 13/9 Cal Ski

10 Burpees to Target

8 Chest to Bar Pull-Ups

Rest 3:00 minutes

Shuttle Run = 7m out and back

Goals / Stimulus / Objectives

Goal: 3-5 Rounds / 8:00 AMRAP

Score: Rounds & Reps

Stimulus: Cyclical / Bodyweight Conditioning

RPE: 8/10

Primary Objective: Maintain as close to 2:00 rounds as possible

Secondary Objective: Focus on Consistent paces on the machines and push the bodyweight movements