A. EMOM 9 min
1 hang squat clean from below the knee; increase weight building to a HEAVY single
3 reps for 3 min
2 reps for 3 min
1 rep for 3 min
B. 30 clean and jerks for time @ 135,95
Beginning at 0:00; start with 10 wall ball 30,20 + 30 double unders and then every 2:00 thereafter stop and complete 10 wall ball and 30 double unders
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