A. Take 12 min to alternate between the following movements x 4 sets
A1. SA DB overhead walking lunge x 20 steps 50,35
A2. Double KB bent over row x 10
B. For time
400m run
15 shoulder to overhead 135,95
20 burpees
25 toes to bar
20 burpees
15 shoulder to overhead 135,95
Run 400m
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