Updated: Jun 10, 2021
A. Take 15 min to find a 1 rep max push jerk
B. 20 rounds for time with a partner alternating whole rounds
5 power cleans 155,105
10 hand release push-ups
Masters
A. 1 Hang power clean + 2 front squats x 8 sets; build
B. AMRAP 8 min
Row 200m
10 DB hang clean & jerk
8 no push-ups burpees
Rest 2 min
AMRAP 8 min
AB 8 cal or run 100m
10 Deadlifts
8 DB push press
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe