A. 8 min EMOM
1 power snatch + 1 hang power snatch; build from 95,65
B. 13 min AMRAP
Buy-in: 600m run, Bike 45/35 cal or row 750m
Then:
2-4-6-8-10-12-etc….
Wall walks
12-16-20-24-28-32-etc…
Alt. DB snatch 50,35
Masters
A. Row or Bike 1 min hard effort; 1 min easy effort x 5 sets
B. 13 min AMRAP
55 kettlebell swings
55 wall ball
55 cal row
50 DB push press
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