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
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H