A. EMOM 5 min
build to a HEAVY double front squat from ground
B. EMOM 5 min
Build to a HEAVY double push jerk from ground
C. For time
9-7-5
Squat clean & jerk 165,110
Run 400m after each set
Masters
A. EMOM 12 min
Min 1: 10 single DB step ups
Min 2: 10 alt DB snatches
Min 3: 30 jump rope
B. AMRAP 20 min
25’ front-rack walking lunge
8 burpees
AB 10/8 cal
25’ front-rack walking lunge
8 jumping pull-ups
AB 10/8
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-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re