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
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 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