A. Row 250m or AB 15/12 cal; rest approximately 1 min @ hard but sustainable pace x 6 sets
B. AMRAP 10 min
20 Alt DB snatched 50,35
15 burpee box jump overs 24,20
C. Extra credit:
3 sets
15-20 ghd sit-ups
25 knee ring tuck ups
30 sec side plank/side
Masters
A1. Seated SA DB strict press @ 3030 x 10/arm
A2. Alt bicep hammer curls x 10/arm
A3. Banded tricep pushdowns x 25-30
X 3 sets
B. 10 min AMRAP
8/5 cal AB
10 Single DB box step ups
5 jumping pull-ups/ring rows
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H