Monday
A. EMOM 12 min
min 1: 20 double unders + 5 burpees
min 2: 3-5 sandbag cleans
min 3: row or Bike 12/10 cal
B. AMRAP 12 min
20 SA DB alt snatches 50,35
15 wall ball 30,20
10 box jumps 24,20
Masters
A. Complete the following:
12-10-8-6
Front squats from rack; build
DB bench press
30 banded tricep pushdowns between each set
B. AMRAP 12 min
10 SA DB thrusters
20 abmat sitips
10 cal row
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 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-