A. 1 Snatch Pull + 1 Power Snatch + 1 Pause hang power snatch
Every 75 seconds x8 sets
-building load from 95#/65# to a tough set for the day
B. For time
Run 200m
20 thrusters @ 115#/75#
20 Pull-ups
20 burpees
Run 200m
15 thrusters
15 Pull-ups
15 Burpees
Run 200m
10 thrusters
10 pull-ups
10 burpees
Masters
A. 10 min EMOM
min 1: 5 moderate back squats from rack
min 2: 8-10 DB bench press
B. “Janie Kate”
For time
7 rounds
7 DB Thrusters
7 Burpees
200m Row
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A