A. In 15 minutes complete 3 sets of the following
10 strict Supinated pull-ups w/ band if needed
12 barbell z-presses @ 85#/55#+
14 snatch grip pendlay rows @ same weight as z-press
B. 2 minute AMRAP
15 Wall ball 30#/20#
10 burpees
AMRAP Double unders or single unders remaining time
rest 1 minute then repeat until you accumulate 300 double unders/single unders
cap @ 4 sets but 4th set is 3 minute AMRAP
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