A. Every 90 sec complete the following:
3 touch and go power snatch + 1 hang squat snatch
X 5 sets; build to a tough set
B. AMRAP in 3 min
Row 300m or AB 18/15 cal
AMRAP double unders in remaining time
+
Rest 2 min
+
5 rounds
20 kettlebell swings 53,35
10 box jumps 24,20
5 hang power cleans 155,105
+
Rest 2 min
+
AMRAP 3 min
Row 300m or AB 18/15 cal
AMRAP double unders in remaining time
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks