A. Every 2:00 x6 sets
Power Clean
2 sets 3.3
2 sets 2.2
2 sets 1.1
-building load from 135#/95# to a tough set for the day
B. For time
Run 400m
+
21-15-9
Deadlifts @ 225#/155#
Box-jumps 24"/20"
+
Run 400m
Masters
A. Complete 3 sets
A1. 50’ DB by side walking lunges
A2. AMRAP wall walks in 45sec
A3. Farmers walk x 50m
B. AMRAP 12 min
200’ shuttle runs in 25’ segments or 200m row
50 single unders
25 abmat situps
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