A. Take 15-20 min to find your 1 rep max hang squat clean
B. 12 min AMRAP
Run 200m
10 deadlifts 185, 125
5 deficit handstand push-ups 5”,3”
Masters
A. Front squats x 6,6,6,6 @ 20X1
B1. SA DB OH tricep extensions @ 20X1 x 10/ arm
B2. DB hammer curls x 12/arm
B3. Barbell rollouts x 8-10
X 3 set
C. 12 min AMRAP
200m row or 100m jog
10 DB bench press
10 DB squats
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