A. Every 90 sec for 4 sets complete:
Clean pull x 3 reps @ 85%+ of 1 RM; focus on pulling slow to knee;
B. Every 90 sec for 6 sets complete the following:
Power clean
2 sets of 4 reps @ 70%
2 sets of 3 reps @ 75%
2 sets of 2 reps @ 80%
C. For Time
30-20-10
Alternating DB snatches @ 50#/35#
Wall ball 20#/14#
*Run 400m after each set
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-