A. Take 12 minutes to complete 3 sets of the following
A1. 8-10 strict pronated pull-ups
A2. 8-10 Strict Dips on ring/matador/box
A3. Side plank 30-45 sec/side
*add band if needed to complete 8-10 strict pull-ups each set
B. 3 minute AMRAP
10 Single arm DB hang clean and jerks @ 50#/35#
10 Box-jumps 24"/20"
rest 3 minutes
3 minute AMRAP
35 Double unders or 35 singe unders
8 burpees
rest 3 minutes
x2 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