A. In 15 min complete
Push jerk
x5 @ 75%
x5 @ 78%
x3 @ 83%
x3 @ 85%
x1 @ 88%
x1 @ 90%-93% (individuals choice based on feel but cap @ 93%)
B. “Nasty Girls” w/bar muscle ups
3 rounds for time
50 squats
7 muscle ups
10 hang cleans 135,95
Masters
A1. DB bench press x 10
A2. Inverted barbell rack row x 10
A3. Goblet split squat @ 30X1 x 8-10/leg
X 3 sets
B. for time
21-15-9
AB calories
DB Romanian deadlifts
Burpees
C. AB 12 cal; rest 1 min x 4-5 sets
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-up 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