Updated: Feb 24, 2020
A. Every 75 sec for 5 sets complete the following:
Push press x 3,3,2,2,1; build to a tough single
B. EMOM 5 min
1 split jerk; build to a HEAVY single
C. For time
30 front rack reverse lunges 115,75
15 burpee box jump overs 24,20
30 shoulder to overhead 115,75
15 burpee box jump overs 24,20
30 power cleans 115,75
15 burpee box jump overs 115,75
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