A. EMOM 5
1 muscle clean + 2 front squats
B. EMOM 8 min
1 clean; power or squat; work up to a HEAVY single
C. For time
30-20-10
SA DB hang clean and jerk 50,35
Burpees over DB
Run 400m after each set
Masters 7:15am
A. Tabata balance 4 min (2 min)
B. Single set 25 sit ups for record (prep for GHD machine)
C. Fran (for record)
For time
21-15-9
Thrusters
Pull-ups
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-up 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