A. Take 12-15 min to complete 4 sets of the following movements:
Decline push-ups @ 20X1 x 10
Seated good mornings @ 20X1 x 10
DB upright row @ 20X1 x 15
B. AMRAP 12 min
4-6-8-10-12-14-16-18-20....Increasing by 2 reps each set
Alternating DB snatch 50,35
2-3-4-5-6-7-8-9-10....increasing by 1 rep each set
Box jumps 30,24
Run 100m after each set
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H