A. Take 12 min to alternate between the following movements for 3-4 sets
A1. DB renegade row x 16
A2. Ring push-ups x 8-10
A3. Rear foot elevated split squat @ 30X1 x 8/leg
8/leg; build
B. For time
21-15-9
Power snatch 95,65
Toe to bar
Run 400m before each set
Masters 7:15am
A. From rack
3 back squats x 4 sets; build only if form is good
B. 8 min AMRAP
10 sumo deadlift high-pulls
10 burpees
30 single unders or 30 sec DU practice
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
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-