Monday
A. Power clean EMOM x9 min
2 sets of 2 @ 75%
3 sets of 2 @ 80%
4 sets of 2 @ 85%
+
Clean pull
Every 90 seconds
2 sets of 5 @ 90%
2 sets of 3 @ 95%
B. For time
10-9-8-7-6-5-4-3-2-1
Hang clean & jerks 95,65
Front squats 95,65
Run 100m after each set
Masters
A. EMOM 12 min
Min 1: 15 sit-ups
Min 2: 30 sec goblet wall sit
Min 3: 30 jump rope
C. 5 rounds for time
200m row
10 box dips; elevate heels if can and add plate to lap as weight
10 wall ball
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe