A. 1 Power Clean + 1 Hang Squat Clean + 1 Front squat; Every 1:15 x 8 sets; building load from 75% of 1RM Power Clean to a heavy set for the day
B. 14 minute AMRAP
60 air squats
50 Kb swings @ 53#/35#
400m Run
30 burpees
Masters
A1. Renegade row w/ DBs x 8-10/arm
A2. Incline DB bench press @ 20X1 x 12
A3. Barbell FR split squats from rack @ 30X1 x 8/leg
X 3 sets
B. For time
400m row
30 DB step ups
30 push-ups
400m row
30 DB push press
30 DB by side walking lunges
400m row
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks