A. Squat Clean
Take 15 minutes to build to a 1RM for the day
B. For time
Run 200m
50 DB snatches @ 50#/35#
Run 200m
40 Wall ball 30#/20#
Run 200m
30 HSPU
Run 200m
18 minute time cap
Masters
Monday
A. Complete 3 sets of the following:
A1. SA DB bent over row x 10/arm @ 30X1
A2. 100’ OH DB carry
A3. Front foot elevated goblet split squat x 8/leg @ 30X1
B. 14 min AMRAP
200m row
15 wall ball
10 hanging knee or v-ups
5 burpees
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks