A. Power Snatch
Take 12 minutes to build to a heavy single for the day
B. For time
25 Wall ball 20#/14#
100 DU/Single unders
Run 400m
25 Wall ball
Run 400m
100 DU/Single unders
25 Wall ball
Masters
A. From rack: 5 front squats x 4 sets, build to a heavy set of 5 for the day
B. For time
Goblet Squats
Row for calories
Situps
C. Extra credit
3 sets:
15 DB hammer curls
15 DB bent over reverse flies
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks
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