A. 15 min to complete
Push Press
2 sets of 6 @ 70%
2 sets of 4 @ 75%
2 sets of 2 @ 80%
B. AMRAP 12 min
10 wall ball 30,20
10 burpees
200m run
Masters
A. 1 Clean pull + 1 power clean + 1 hang power clean x 6 sets; build to a tough set
B. For time:
10-9-8-7-6-5-4-3-2-1
DB hang clean & jerk
DB front squats
Row 150m after each set
C. Time permitting:
50 anchored situps
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