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