A. Take 12 min to alternate between the following:
Wtd Russian stepups w/KBs or DBs x 8-10/leg
Bent over barbell row @ 21X1 x 10 (95,65)
X 4 sets
B. AMRAP in 15 min
Run 200m
12 SA DB hang clean @ jerks 50,35
15 box jumps 24, 20
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H