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
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S