A. Take 15-20 min to find a 1 rep max power clean
B. Every 3 min for 4 sets
5 box jumps 30,24
5 power cleans. @ 75% of A
200m run
Masters
A. Front squat x 5,4,3,2,1; build to a heavy single
B1. SA DB bent over Row @ 21X1 x 10/arm
B2. Ring push-ups x 5-7
X 3 sets
C. 2 rounds for time
Row 150m
15 push-ups
AB 8 cal
15 KBS
Row 150m
15 situps
AB 8 cal
15 KB DL
Row 150m
15 jump rope
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
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-