A. Alternate between the following movements two movements for 4 sets:
A1. Front Squats x 5 reps; start at approximately 65-70% of 1 RM and build
A2. Double KB/DB bent over row x 8-10
B. For time:
1000m Row
50 Thrusters (45/35)
50 toe to bae
50 thrusters (45/35)
1000m row
Masters 7:15am
A. From rack: 5 back squats x 4 sets, build if form is good
B. 10 min AMRAP
10 Mountain climbers
5 Barbell/rig pull ups
5 Box dips
4 Pistols
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-up 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