A. Take 15 min to complete 3-4 sets:
5 Sandbag cleans
15-20 ghd sit-ups
10-12 kipping HSPU (do what you can strict before kipping)
B. 3 min AMRAP
50 double unders or 75 single unders
10 hang power cleans 95/65
10 front rack reverse lunges
AMRAP burpees remaining time
Rest 2 min 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-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