A. Every 90 sec for 8 sets complete the following:
1 hang clean pull + 1 hang power clean + 1 hang squat clean; build
B. 5 rounds For time
12 SA DB hang squat clean 50,35
10 handstand push-ups
40 double unders
Masters 7:15am
A. 12 min EMOM
6-8 plank ups
8-10 tricep extensions
10 dbl KB death march (5/leg)
B. Before each set: Row 250 or AB 12/10
21-15-9
Standing ring dips
TTB or knee raises
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-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re