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
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
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks