A. EMOM 12 min
Min 1: row 12/10 cal
Min 2: Filly carry x 25m/ side; 53/h, 35/h
Min 3: 3-5 sandbag cleans
C. AMRAP 10 min
4 wall walks
8 box jumps 30,24
16 SA DB hang clean & jerk 50,35
Masters
A1. DB lateral flies x 10
A2. 20 sec side plank/side
A3. 20 alt single leg v-ups
A4. Pendlay row x 10
X 3 sets
B. 3 rounds for time
10 cal AB
15 DB squat to press ( thrusters)
25 sit-ups
C. 2-3 sets extra credit:
50 banded tricep extensions
12 DB bicep hammer curls
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re