Monday
A. Hang squat clean; take 15 min to complete
x3 @ 80%
x2 @ 85%
3x1 @ 87%+
B. For time
21-15-9
Wall ball 20,14
Deadlifts 185,125
Handstand push-ups
Masters
A. Front squats x 10,8,6,4,2; build to a heavy set of 2
B. 3 rounds For time
10 banded pull-ups or ring rows
15 wall ball
10 push ups
500m row
C. Time permitting:
Accumulate 2 min weighted plank on elbows
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re