10 rounds for time
12 Single arm DB hang clean and jerks @ 50#/35#
12 Single DB step-ups 24"/20" box
12 med ball sit-ups
*AFTER every even round, Run 200m
30 minute time cap
Extra credit:
3 sets
15 DB bicep curls
30 banded tricep pushdowns
15 DB bent over reverse flys
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