A. Take 15 min to find a 1 rep max Push Press
B. 12 min AMRAP
12/arm SA Russian KB swing 53,35
8/arm single KB front squat 53,35
6/arm single KB shoulder to overhead 53,35
200m run
Masters
A. Power cleans x 5,4,3,2,1; build to a heavy single
B. EMOM 12 min
Min 1- v-ups x 12-15
Min 2- 8 burpees
Min 3- row 125m
C. AMRAP 12 min
20 KB lunge steps
10 kettlebell swings
5 AB cal
Memorial Day ”Murph” sign up link:
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