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
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