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-up x 4-6.4-6 reps (switch grip after first cluster)
A3. Flat DB bench Press @ 30X1 x10 reps
B. For time
3-5-7
Wall walks
5-10-15
Power Cleans @ 155#/105#
*Complete a 400m run btw each set
18 minute time cap
Masters
A. Complete 4 sets:
A1. Back squats @ 20X1 x 10,8,6,4; build from last week to a heavy set of 4; should try and be heavier than the tough set of 6 from last week
A2. Dual DB z-press x 10
B. AMRAP 3 min
3 dual DB hang power cleans
6 push-ups
9 air squats
Rest 1 min x 4 sets; goal is same number of rounds each set