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
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