A. Every 90 sec for 5 complete the following building to a HEAVY set of 3 Front squats
1 power clean + 1 hang squat clean + 3 front squats
B. For time
21-15-9-15-21
Hang snatch 95,65
Front squats 95,65
Run 200m after each set
Masters 7:15 am
A. 5 deadlifts x 4 sets, build to 5-rep max (RPE) with good form
B. 4 rounds for time 14 Double DB overhead press 10 Weighted sit ups 100 m farmer’s carry AB 10 cal
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se