A. Every 90sec for 5 sets complete the following, building to a TOUGH set of 3 in the front squats:
1 squat clean + 3 front squats
B. 10 min EMOM
Clean x 3 reps @ 65-75%
C. AMRAP 5 min
10-8-6-4-2
Front squats 155,105
Burpees
Rest 3 min
AMRAP 5 min
12-9-6-3
Hang power clean 135,95
Burpees
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi