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 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks