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 build to a heavy squat clean single for the day B. 3 rounds for time 7 Squat Clean thrusters @ 165#/110# 14 Handstand push-ups or 14 DB s2oh HEAVY Run 400m Essentials A. Back squ
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac