A. EMOM 12 minutes
min 1: Bike 10/8 cals
min 2: 6-12 Mixed grip strict pull-ups
min 3: 4 Double kb deadlifts+4 kb Hang cleans+4 Kb s2oh+4 kb front squats @ 53#/35# per hand
B. 8 minute AMRAP
6 Power Cleans @ 135#/95#
12 Push-ups
18 Walking lunges
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