A. Take 15-20 min to find a 1 rep max power snatch
B. AMRAP 10 min
20 double unders
4 handstand push-ups
8 Alt DB snatch 50,35
Masters
A. 10-8-6
DB split squat/leg
SA DB bench press/arm @ 30x1
Strict banded pull-ups
B. 10 min AMRAP
8 cal AB
10 DB step ups
8 ring rows
C. Extra credit
3 sets:
10/arm Alt bicep curls
10 dbl DB tricep kickbacks
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi