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
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne