A. Every 90 seconds x4 sets each alternate btw the following:
A1. 4-6 tng push press taken from ground @ 115#/75#+
A2. Double KB front rack carry x 50m @ 53#/35# per hand
B. 3 sets For max reps
1 minute v-ups or GHD sit-ups
1 minute Box-jumps 24”/20”
1 minute SA DB hang clean and jerk @ 50#/35#
1 minute HR push-ups
Rest walk 1 minute btw 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-up 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