Monday
A. Power clean every 75 seconds x6 sets
1 set of 4 @ 75%
1 sets of 3 @ 80%
2 sets of 2 @ 85%
2 sets of 1 @ 87.5%
+
Clean pull
Every 90 seconds x4 sets
2 sets of 3 @ 95%
2 set of 3 @ 100%
B. 5 rounds for time
8 deficit handstand pushups 5”,3”
12 DB step ups 24,20
16 Alt DB snatches 50,35
Masters
A. Complete 4 sets of the following:
A1. Front squats from rack @ 30X1 x 5; build
A2. DB bench press x 10
A3. Sit-ups x 20
B. AMRAP 12 min
10 ring rows
Row 250m
10 DB thrusters
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe