A. 1 Power Snatch + 2 Hang Power Snatch
Every 75 seconds x8 sets
-building load every 2-3 sets from 115#/75#
B. 12 minute AMRAP
12 Box-jump on and over 24"/20"
8 front squats @ 115#/75#
100m Run
Masters
A. EMOM 10 min
Min 1: 10 back squats
Min 2: EB 30sec
B. For time:
15-12-9-6-3
Dual DB hang clean & jerks
Single DB step up and over
Row 200m after each set
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