A. EMOM 10 min
1 Slow to knee snatch pull + 2 Hang Power Snatch
-building load every 2 minutes from 115#/75# to a tough set for the day
B. 13 minute AMRAP
40 wall ball 20#/14#
30 pull-ups
20 Kipping HSPU
10 Power Cleans 185#/125#
Masters
A. Complete 3-4 sets of the following:
A1. Goblet split squat @ 30X1 x 8/leg
A2. Barbell close grip bench press x 10
A3. SA DB bent over row @ 30X1 x 10/arm
B. 12 min AMRAP
10 wall ball
15 med ball OH sit-ups
200m 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-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