A. Take 10 min to work up to HEAVY complex if the following:
1 power clean + 1 hang squat clean + 1 push jerk
B. For time
30 Power Cleans 115,75
30 hand release push-ups
30 Box Jumps 24,20
30 Shoulder to Overhead 115,75
30 Box Jumps 24,20
30 hand release push-ups
30 Power Cleans 115,75
Masters
A. 2 min Tabata balance w/ SL Rom DL
B. 4-1/2 min Tabata plate jump, plate G2OH, no pushup burpee
C. Rowing with Steve, Class #2—Perfecting Your Technique
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-up 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