In 20 min complete
A. Muscle snatch
2 sets of 5 reps @ 45%-55% of 1RM NOT tng
B. Power snatch
2 sets of 5 @ 65%
2 sets of 3 @ 70%
Reset each rep
C. Snatch pull
3 sets of 5 @ 90%
D. For time:
21-15-9
Wall ball 30,20
Russian kettlebell swings 70,53
75 double unders after each set
Masters
A. 3 sets
45 sec goblet wall sit
Seated SA DB strict press x 10/arm
Farmers walk x 50m
B. For time
Buy in: 500m row
Then:
5 rounds
10 sit-ups
8 wall ball
6 burpees
Then:
Cash out: 20 cal AB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A
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