A. EMOM 8 min
1 Clean Pull + 1 Power Clean below the knee + 1 hang power clean
building load from 135#/95# to a tough set for the day
B. 12 minute AMRAP
6-9-12-15…
Power Cleans @ 115#/75#
Handstand push-ups
*Run 200m after each set
Masters
A. Complete 3 sets of the following:
A1. Seated barbell Z-press x 10
A2. Farmers walk x 50m
A3. Goblet good mornings x 10
B. 12 min AMRAP
6-9-12-15-18-…..
Single DB hang clean & jerks
Single DB step ups
Row 200m after each set
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2