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 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks