A. Every 90 sec alternate between the following two movements x 4 sets
A1. Push press x 5 build to a TOUGH set
A2. KB goblet split squat @ 20X1 x 8/leg; go heavy keeping strict tempo
B. 3 rounds
20 DB step ups 24,20/50,35
30 push-ups
400m run
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-upĀ 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