A. EMOM 8 min
1 power clean + 1 front squat; build
B. Every 2 min complete the following:
A1. Push press x 2 reps; build to a HEAVY set of 2
A2. Double bent over KB row x 8
X 5
C. For time:
15-12-9-6-3
Shoulder to overhead 135,95
Front squats 135,95
burpees over the bar
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