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
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H