A. EMOM 8 min
1 squat clean + 1 push press + 2 push jerks; build from 115,75 every 2 sets
B. 80 DB snatches 50/35
100 DU
60 single Db step-ups
100 du
40 back squats 95/65
100 du
20 hspu
18 min time cap
Masters
A. 1 power clean + 1 front squat + 2 push press; build to a tough set
B. 4 rounds for time
20 alt DB snatch
10 burpee box step ups
Bike 15 cal
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