A. 1 Clean + 1 Front squat + 1 Shoulder to overhead
Every 75 seconds x8 sets
-building load from 135#/95#
B. 3 rounds for time
10 hang Power cleans @ 155#/105#
30 air squats
5 Wall walks
14 minute time cap
Masters
A. 3 sets:
A1. Seated DB shoulder press x 10
A2. Supinated pendlay row x 10
A3. DB side lateral raise x 15
B. 12 min AMRAP
10 wall ball
12 push ups
14 cal row or bike
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se