A. Every 90 sec for 6 sets complete:
A1. 1 Hang clean pull from below the knee + 1 Hang squat clean from below the knee + 1 hang squat clean from above the knee; build to a HEAVY set
B. EMOM 8 min:
1 squat clean + 1 front squats @ 75-85% of A
C. 4 rounds for time
Run 400m
10/arm DB hang clean & jerk 50,35
15 burpees over the DB
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne