A. Push jerk
Take 12 min to complete
5 sets of 5 @ 70%
B. 3 min AMRAP
12 jumping lunges
6 push-ups
3 power cleans 155,105
Rest 1 min x 4 sets
Masters
A. 3 sets
30 banded tricep pushdowns
25 banded face pulls
20 FB bent over flies
B. Complete
50 kettlebell swings
50 push-ups
50 cal row
50 Back squats
You may split reps any way you like
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H