Friday
A. 1 Power Clean + 2 Hang Power Clean + 3 Front squat
Every 2:00 x5 sets
-building load from 135#/95# to a tough set for the day
B. 3 rounds for time
75 Double unders or 75 single unders
15 Power Cleans @ 135#/95#
5 wall walks
Masters
A. 4 sets:
A1. Barbell glute bridge x 10; pause at top
A2. SA DB bench press @ 30X1 x 10/arm
A3. Side plank x 30sec/side
B. Amrap 15 min
10 ring rows
15 push-ups
20 air squats
Row 200m or run 200m
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-