A. Every 2:00 x5 sets
25 double unders
Push press 15-12-9-6-3 building load from 95/65
B. 9 Min AMRAP
5-10-15-20...
Deadlifts 115,75
Thrusters 115,75
Burpees over the bar
Extra credit
3 sets
Alt DB hammer curls x 10/arm
Double DB tricep kickbacks x 20
Gh sitips x 15-20
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