Updated: Jul 18, 2021
In 20 min complete
A. Power snatch
x3 @ 70%
x3 @ 75%
x2 @ 80%
x2 @ 85%
x1 @ 90%
x1 @ 90%+
B. Snatch pull
x3 @ 100%
x2 @ 105%
x1 @ 110%
B. For time
21-15-9
Power cleans 135,95
Burpees over the bar
75 double unders after each set
Masters
A1. Sandbag bag carry x 50m
A2. Tricep dips off box x 10; elevate heels and/or add wt if feels good
A3. Seated rope climb x 3
X 3 sets
B. 12 min AMRAP
15 DB push press
10 box steps
5 pull-ups; use band or ring rows
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S