A. Push press in 15 complete
2 sets of 5 reps @ 70%-75% with a pause in dip each rep
1 set of 5 @ 80%
2 sets of 3 @ 85%
B. AMRAP 10 min
1-2-3-4-5-6-7-8 ..... etc
Power cleans 165,115
Box jumps 30,24
Masters
A. 1 hang clean pull + 1 Hang squat clean x 8 sets; build to a heavy set
B. For time
500m row
25 air squats
:60 FLR; may add weight
20 cal AB
25 hand release push-ups; on knees if needed
25 air squats
500m row
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe