Push jerk
A. In 15 min complete
x5 @ 75%
x4 @ 80%
x3 @ 85%
x2 @ 90%
x1 @ 92.5%-95%
B. AMRAP 12 min
5 hang power cleans 115,75
10 toe to bar
15 wall ball 20,14
Masters
A1. Deadlift @ 30X1 x 8,8,8; build
A2. FLR x 45-60sec; may add weight if feels good
A3. KB farmers walk x 50m
X 3 sets
B. For time
30-20-10
Kettlebell swings
Jump rope
Row 20 cal after each set
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-