A. EMOM 12 min
min 1: 3 wall walks
min 2: FW x 50m 70/h, 53/h
min 3: 5 x devils press 50/h, 35/h
B. For time
21-15-9
Hang power snatch 95,65
Chest to bar pull-ups
Run 200m before each set
Masters 7:15am
Friday
A. Master’s t-shirt discussion
B. 5 hang cleans x 4 sets; build if form is good
C. 12 min AMRAP
5 devils press
10 med ball cleans
10 ring rows
20 walking lunges 10/leg
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi