A. Every 75 sec for 5 sets complete :
Hang clean x 3 @ 70% + 1RM
B. EMOM 5 min
Clean pull x 3 @ 90+ 1 RM
C. 5 rounds for time
4 wall walks
8 clean & jerks 135,95
32 double unders
Masters 7:15
Monday
A. 3 sets NFT
10 DB bench press
10 ring rows @ 30X1; elevate heels if possible
20-30 sec hollow rocks
20-30 sec hollow hold
C. 12 min AMRAP
Row 300m
20 SA DB OH walking lunge steps 10/leg
10 tuckups/ seated knee raises/hanging knee raises
5 burpees
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi