A. Front squats build to a HEAVY set of 3 in 5 sets
B. 9 min AMRAP
1 power snatch
2 front rack reverse lunges
10 double unders
2 power snatches
4 front rack reverse lunges
20 double unders
3 power snatches
6 front rack reverse lunges
30 double unders etc.
Masters 7:15am
A. 1 clean deadlift + 1 clean pull + 1 power clean every 90 sec x 6 sets (focus on feet placement: jumping position to landing position)
B. Megan
21-15-9
Burpees
KB swings
Single unders
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe