A. Take 12 min to complete:
5 sets of 5 push press @ 70% of 1RM
B. 3 rounds for time:
15 hang power clean 135,95
20 handstand push-ups
400m run
Masters
A. Front squats @ 30X1 x 3 reps for 4 sets; build
B. 1 power clean + 1 front squat x 6 sets; build to a heavy set for the day
C. AMRAP 10 min
Row 150m
10 wall ball
5 jumping chin over bar pull-ups
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