F
AMRAP in 20 minutes
5 Power Cleans (145/105 lb)
10 Toes-To-Bars
15 box jumps 24,20
Masters 7:15
Friday
A. Every 90sec for 5 sets:
Clean grip deadlifts @ 30X1 x 5; build to a tough set
B. EMOM 6 min
3 power clean; build
C. 10 min AMRAP
2-4-6-8-10-12.....increase by 2 reps each set until time expires
Kettlebell swings
Wall ball
Box jumps
Row 125m or run 100m after each set
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
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-