A. 1 Power Clean + 1 Hang Power Clean + 1-2 S2oh
Every 1:15 x8 sets
-building load from 135#/95# to a tough set for the day
B. For time
21 Front squats @ 95#/65#
12 Kipping HSPU w/ defecit (45#/25# plate)
Run 400m
21 Push Press @ 95#/65#
12 Kipping HSPU w/ defecit
Run 400m
21 Thrusters @ 95#/65#
12 Kipping HSPU w/ defecit
Masters
A1. Strict shoulder press from rack @ 30X1 x 8; build
A2. Strict pull-ups with band @ 20X2 x 8-10
A3. Double KB FR goblet squat @ 30X1 x 10
X 3 sets
B. For time:
200m row
30 wall ball
40 sit-ups
500m row
40 sit-ups
30 wall ball
200m row