Monday
A. Power clean; take 15 min and a find a max for the day
B. AMRAP 12 min
200m run
3 wall walks
7 burpees over DB
12 DB hang clean and jerk 50,35
Masters
A. From rack 5 sets building weight; 3 strict press + 2 push press + 1 push jerk
B. 3 rounds for time
30m DB OH carry
25 sit-ups
20 DB walking lunges
15 no push up burpees
10 cal AB
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