A. 1 Power Snatch + 2 Hang Power Snatch
Every 75 seconds x8 setsÂ
-building load every 2-3 sets from 115#/75#
B. 12 minute AMRAPÂ
12 Box-jump on and over 24"/20"
8 front squats @ 115#/75#Â
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
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute