A. Take 12 min to build complex to a heavy set for the day
1 power clean+ 1 hang power clean
B. 3 rounds for time
24 wall ball 20#
18 burpees
12 power cleans 115#/75#
Masters
A1. Front squat from rack @ 20x1 x 10,8,6,4
A2. Dual DB overhead carry x 50m
X 4 sets
B. For time
Buy in: 500m row
Then 4 rounds:
6 burpee box jump/step overs
8 DB push press
10 kettlebell swings
Then:
Cash out: 500m row
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