A. EMOM 6 min
2 hang cleans from below the knee; begin at approximately 65% of your 1 RM
B. EMOM 6 min
Clean grip deadlift x 4; build
C. For time
400m run
21 deadlifts 185,135
7 wall walks
400m run
15 deadlifts
5 wall walks
400m run
9 deadlifts
3 wall walks
Masters
A. Front squats @ 30X1 x 4,4,4,4
B1. Seated SA DB press @ 30X1 x 8-10/arm
B2. Barbell inverted row x 10
X 3 sets
C. 12 min AMRAP
Row 200m
8 DB thrusters
8 ring rows/pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re