A. Take 12 min to complete 4 sets:
A1. Hip extensions @ 30X2 x 10; add weight
A2. Barbell front rack split squat @ 20X1 x 8-10/leg; build from 95/65
B. For time
2 rounds
20 SA DB hang clean & jerk 50/35
20 box jumps 24,20
Then
Run 800m
Then
2 rounds
20 Front Squats (95,65)
20 push ups
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe