Friday, March 17, 2023
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 HSPU or 6 Standing DB strict press HEAVY
8 deadlifts @ 185#/125#
10 pull-ups
Masters
A. Complete 4 sets:
A1. Clean grip Deadlifts x 12,10,8,6; build to a tough set of 6
A2. Wtd FLR x 45-60sec
B. 12 min amrap
10 SA DB hang clean & jerks
10 alt. Leg v-ups
200’ shuttle runs