A. EMOM 4 min
Hang Muscle Snatch x3 reps
B. EMOM 8 min
Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day
B. 14 minute AMRAP
27 Wall ball 20#/14#
21 Kb swings @ 53#/35#
15 Burpees
90 Double unders
Masters
Monday
A. 12-10-8-6-4
Barbell close grip bench press
DB lateral raise
DB frontal raise
B. 4rounds for time
Bike 12/10 cal
10 deadlifts
15 push press or 3 wall walks
20 box step ups
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-upĀ 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