A. Front squats x 3 reps; begin at approximately 75% of 1 RM and build
B. For time:
Buy-in: 1000m row
Then
21-15-9
Hang squat cleans 135,95
Pull-ups
Masters
A. From rack: 5 front squats x 4 sets, build if form is good
B. Partner WOD
1,000m Row or AB 40 cal
20 cleans
40 pushups
100 single unders
15 cleans
30 pushups
75 single unders
10 cleans
20 pushups
50 single unders
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-