A. EMOM 10 min
1 hang power snatch + 1 hang squat snatch + 2 overhead squats; build every two sets
B. 10 min AMRAP
5 push-ups
10 overhead reverse lunges with a plate 45,25
15 double unders
Masters
A. EMOM 10 min
Min 1: 5 deadlifts; build to a tough set
Min 2: DB bench press x 15
B. 3 rounds for time
Bike 15 cal
20 prisoner step ups
25 abmat sit-ups
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi