A. Every 90 sec for 6 sets complete the following:
Squat clean & jerk x 2 reps @ 75-80% of 1 RM
B. 5 rounds for time 14 min time cap
5 power snatch 115, 75
7 bar facing burpees
9 front squats 115,75
Masters
A. EMOM 12 min
3 thrusters; build to a tough set
Dual KB bent over row x 10
FLR x 30-45sec
C. 10 min AMRAP
12 wall ball
9 AB cal
6 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