A. 1 Power Clean + 1 hang power clean + 1 hang squat clean thruster
Every 75 seconds x8 sets
-building load every 1-2 sets from 135#/95#
B. 5-7-9 for time
Power Cleans @ 135#/95#
Barfacing burpees
Thrusters @ 135#/95#
Barfacing burpees
10 minute time cap
Masters
A. Complete 3 sets:
10-12 DB bent over flies
10/arm DB hammer curls
15 tricep dips off box
Wtd FLR x :45-:60sec
B. For time
50 single unders
400m row
30 prisoner step ups
20 DB push press
10 ring rows or banded pull-ups
400m row
10 ring rows or banded pull-ups
20 DB push press
30 prisoner step ups
400m row
50 single unders