A. EMOM 5 min
3 muscle snatch
B. EMOM 10 min
Min 1: 6 power snatch 75/55 + 20 double unders
Min 2: 10-12 handstand push-ups
C. 4 rounds for time
2 wall walks
4 chest to bar pull-ups
6 power cleans 115,75
8 prisoner stepups 24,20
* increase chest to bar pull-ups by 4 each round
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