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 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