4 sets for total time
Run 400m
15 push press @ 95#/65#
15 box-jumps 24"/20"
15 hang squat cleans @ 95#/65#
Row 500m or Bike 25/18 cals
rest walk exactly 2:00 btw sets
sets 1 and 3 work down the list
sets 2 and 4 work up the list
Extra Credit:
12 DB lateral raises
12 DB frontal raises
12 DB overhead tricep extensions
x3 sets
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks