A. 1 Clean pull + 1 Squat Clean + Hang Clean pull + 1 Hang squat clean;
Every 1:30 x6 sets; building load from 75%-80% of 1RM Clean
B. 3 rounds for time
Run 400m
6 wall walks
12 clean and jerks @ 135#/95#
Masters
A. Row 200m; rest 1 min x 4 sets
B1. Goblet split squat @ 30X0 x 10/leg
B2. Seated DB Filly press x 10
B3. Banded face pulls x 25
X 3 sets
C. 4 rounds for time
AB 12 cal
10 hang power cleans
8 burpees
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