A. Take 12-15 minutes to complete 4-5 sets of the following movements:
A1. strict ring dips x 5-7
A2. Barbell clean grip Romanian deadlifts @ 30X1 x 8-10; build each set
A3. 10/leg SLOW ring mountain climbers
B. AMRAP 12 min
12 DB alt snatches 50,35
8 burpees over DB
200m run
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-upĀ 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