A. In 12 min complete 4 sets of the following
10-8-6-4 barbell thruster building load from 115/75
Rest :15
Max DU in 30 seconds
Rest 1:30-2:00 btw sets
B. EMOM 20 min
Min 1- bike 10/8 cals
Min 2- 15-18 UB kB swings 53/35
Min 3- max burpees in 1 min
Min 4- rest
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