m
A. 1 Slow Pull squat Clean + 1 Hang squat clean + 1 front Squat
Every 1:30 x6 sets; building load from 70%-75% of 1RM Clean
B. 14 minute AMRAP
Run 200m
15 Wall ball 20#/14#
10 burpees
5 Power Cleans @ 165#/115#
Masters
A. Row 1 min; rest approximately 1 min @ hard but sustainable pace x 6 sets
B. AMRAP 12 min
16 Alt DB snatches
12 DB box steps
8 cal AB or EB
C. Extra credit:
3 sets
15-20 ghd sit-ups or 25 abmat sit-ups
30 sec side plank/side
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se