A. Push jerks
2 sets of 6 @ 70%
2 sets of 4 @ 75%
2 sets of 2 @ 80%
B. AMRAP 10 min
20 single DB step ups 24,20/50,35
15 single DB hang clean & jerks 50,35
5 wall walks
Masters
A. Row 150m; rest 30 sec x 3
B1. DB side Lateral shoulder raise x 12
B2. DB bent over flies x 15
B3. Dbl KB front rack squats @ 30X1 x 8
X 3
C. Tabata the following movements; 20 sec work + 10 sec rest x 8 sets per movement:
Squats
Push-ups
Balance with KB/SL Romanian DL hold
Kettlebell swings
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