A. Take 20 min to find a 1 rep max power snatch
B. 5 rounds
Run 200m
4 power snatches @ 80% of A
8 lateral burpees over bar
Masters
A. Bike 30sec at high effort; 30 sec easy effort x 10 sets
B1. Barbell floor chest press x 10
B2. Dbl KB bent over row x 10
X 4 sets
C. For time
30 cal row
30 Dbl DB front squats
30 DB push press
30 DB deadlifts
30 cal row
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi