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
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-upĀ 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