A. 1 Pause above knee power clean + 1 Power Clean
EMOM x10 minutes
-building load from 135#/95# to a tough set for the day
B. 8 minute AMRAP
12 toes to bar
9 Power Cleans @ 115#/75#
3 Wall walks
Masters
A. EMOM 12 min
min 1: bike erg 30sec HARD but repeatable effort
min 2: 10/arm DB hammer curls
min 3: single DB OH tricep extension x 12-15
min 4: goblet wall sit x 30sec
B. Tabata the following:
:20 work/:10 rest x 8 sets/movement
Row
Sit-ups
KB swings
Push-ups
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