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 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
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