A. Power clean
Every 90 seconds
3 sets of 3 reps @ 70%
3 sets of 3 reps @ 75%
B. For time
Run 200m
27 HR push-ups
9 hang squat cleans 115/75
Run 200m
21 HR push-ups
15 hang squat cleans
Run 200m
15 HR push-ups
21 hang squat cleans
Run 200m
Masters
A. From rack build to a heavy set of 3 strict press + 2 push press x 4 sets
B. 2 rounds
Row 200m
10 DB hang squat cleans
10 sit-ups
+
2 rounds
AB 10 cal
10 push-ups
10 sit-ups
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