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
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks