A. Take 15 minutes to complete 3 sets of the following
A1. 12 per leg Goblet rear foot elevated split squats
A2. 15 Pendlay rows @ 95#/65#
A3. 18 GHD sit-ups or 24 feet anchored ab mat sit-ups
B. 3 minute AMRAP
3 burpees
6 DB snatches @ 50#/35#
9 air squats
rest 1:00
x3 sets
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