A. 15 min to complete
Push Press
2 sets of 6 @ 70%
2 sets of 4 @ 75%
2 sets of 2 @ 80%
B. AMRAP 12 min
3 power cleans 115,75
5 front squats 115,75
7 shoulder to overhead 115,75
Run 100m
Masters
A. Front squats x 10,10,10; build
B1. Banded bicep curl x 15-20
B2. OH DB tricep extensions x 10
B3. Double KB Front rack carry x 50m
X 3
C. AMRAP 12 min
Row 300m
6 DB thrusters
9 V-ups/hanging knee raises
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