In 20 min complete
A. Muscle snatch 2 sets of 5 reps @ 50%-60%
B. Power snatch
2 sets of 3 @ 70%
2 sets of 3 @ 75%
C. Snatch Pull
1 set of 5 @ 90%
2 sets of 4 @ 95%
D.AMRAP 10 min
2-4-6-8-10-12…..
Power cleans 135,95
Handstand push-ups
30 double unders after each set
Masters
Day 1
A1. DB bent over row @ 20X1 x 10; rest 30 sec
A2. Strict DB seated arnold press @ 20X1 x 10
A3. Supine leg raise @ 50X1 x 10
X 3 sets
B. 3 RFT:
AB 20 cal
15 push-ups
20 situps
10 ring rows
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
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S