Friday
A. 10 min AMRAP
2-4-6-8-10-12-14-16.......continue to add 2 reps to each movement
Hang snatch 95,65
Pistols (Alt legs)
Pull-ups
B. Row or Bike 1 min for calories; rest approximately 1 min x 6 sets; hard but sustainable effort
Masters
A. EMOM 12 min
Min 1: 45 sec FLR
Min 2: 15 dips off box
Min 3: 50m farmers walk
B. 3 rounds for time
25 cal row
20 SA DB alternating snatches
15 no push up burpees
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-