A. Take 20 minutes to find 1RM Push Jerk
B. 12 minute AMRAP
Run 200m
1 round of Macho Man
Run 200m
2 rounds of Macho man
Run 200m
3 rounds of Macho Man
*1 round of macho man
3 Power Cleans
3 Front squats
3 Push Jerks
bar loaded @ 155#/105#
Masters
A1. Seated DB bicep curl to strict press x 10
A2. Seated banded leg extensions x 15
A3. 20-30sec hollow hold
X 3 sets
B. Row 3000m; after every 500m get off abs perform 10 squats + 10 sit-ups
A. Take 12 minutes to build to a heavy squat clean single for the day B. 3 rounds for time 7 Squat Clean thrusters @ 165#/110# 14 Handstand push-ups or 14 DB s2oh HEAVY Run 400m Essentials A. Back squ
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac