A. Every 90 sec for 6 sets complete the following:
Squat clean & jerk x 2 reps @ 75-80% of 1 RM
B. 7 rounds for time 14 min time cap
5 power snatch 115, 75
7 bar facing burpees
9 front squats 115,75
Masters
A. EMOM 6 min
5 thrusters; build to a tough set
B1. SA DB bent over row x 10/arm
B2. FLR x 30-45sec
X 3 sets
C. 10 min AMRAP
12 wall ball
9 AB cal
6 ring rows/pull-ups
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe