A. 1.1 Power Snatch + 2 Hang Power Snatch
Every 1:15 x6 sets
building load from 95#/65# to a tough set for the day
B. 13 minute AMRAP
Run 200m
8 Power Snatches @ 115#/75#
16 Wall ball 20#/14#
Masters
A. 4 sets
A1. DB side lateral raise x 10
A2. KB FR split Squats @ 30X1 x 10/leg
A3. FLR x 30 seconds
B. 3 rounds for time
12 cal row
15 hand release push-ups
18 goblet squats
21 sit-ups
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se