A. Every 75 sec for 6 sets complete the following:
1 clean + 1 hang squat clean; build from about 65-70% of 1RM
B. 6 min AMRAP
30 alternating SA DB hang clean & jerk
20 pistols
10 handstand push-ups
Rest 2 min X 2
Masters
A. Take 12-15 min to complete 4 sets of the following:
A1. SA DB seated press @ 30X1 x 10/arm
A2. 50m KB farmers walk
A3. Front squats from rack @ 30X1 x 5 reps; build to a tough set of 5
B. For time
21-15-9
DB thrusters
Ring rows
Row 250m after each set