A. In 12 min complete 4 sets
15 DB floor press 50/35
Right into AMRAP push-ups in 30 seconds
Single arm DB row x8 reps/arm
B. 3 rounds for time
15 toes to bar
10 Hang Power snatches 95/65
50 double unders
Masters
A. Deadlifts @ 20X1 x 10,8,6,4,2; build to a tough set of 2
B. EMOM 12 min
Min 1: banded face pulls x 25
Min 2: DB bicep curls x 12
Min 3: bent over DB fly x 12
C. 10 min AMRAP
40 jump rope
Row 200m
10 DB hang clean & jerk
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