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
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne