A. EMOM 8 min
Min 1: 8 Barbell Romanian deadlifts @ 135#/95#
Min 2: 3-4 Wall walks AFAP or DB overhead carry 75-100’
B. For time
21-15-9
Hang Power Snatches @ 95#/65#
15-10-5
Box-jumps 30"/24"
*Complete a 400m btw each set
Masters
A. Complete 3 sets:
A1. Dual DB Romanian deadlift @ 30X1 x 10
A2. Incline DB bench press x 10
A3. DB side bends x 10/side @ 30X1
B. For time
Bike 22/18 cal
+
21-15-9
Barbell push press
Back squats
+
Bike 22/18 calories
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-up 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