A. EMOM 8 min
1 hang squat snatch + 2 overhead squats; build from a moderate load to a tough set
B. 12 min AMRAP
30 DB snatches 50,35
10 burpee box jump overs 24,20
30 single arm dB thruster
10 burpee box-jump overs
30 single arm Db overhead forward lunge in place
10 burpees box-jump overs
Masters
A. EMOM 6 min
1 clean pull + 1 hang clean + 1 push press; build to a heavy set
B. For Time
40 jumping chest to bar pull-ups
60 calorie Row
80 wall ball
Partition any way
Time Cap: 20 minutes
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-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re