A. Every 75sec complete the following x 6 sets:
1 squat clean + 1 hang squat clean; build to a tough set
B. 4 rounds for time
15 overhead squats 95,65
15 burpees
50 double unders
Masters 7:15am
A. 5 power cleans x 4 sets; build if form is good
B. Baseline test
Row 500m
40 air squats
30 sit-ups
20 push-ups
10 ring rows
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2