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 build to a heavy squat clean single for the day B. 3 rounds for time 7 Squat Clean thrusters @ 165#/110# 14 Handstand push-ups or 14 DB s2oh HEAVY Run 400m Essentials A. Back squ
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac