A. EMOM 8 min
2 below the knee hang snatch; build to a heavy set
B. 2 sets
40 OHS 65/45
30 pull-ups
20 barfacing burpees
10 wall walks
Rest walk exactly 3:00 then again starting with wall walks and going up the list
Masters
A. EMOM 7 min
Build to a HEAVY double hang clean
A. 2 rounds for time **14 min time cap*
30 air squats
30 box steps
20 hang power cleans
20 hand release push-ups
10 shoulder to overhead
10 burpees
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