A. In 15 minutes complete 3 sets of the following
A1. 15 DB bench press @ 30X1 @ 50#/35#+per hand
A2. Farmers walk 100m @ 70#/53# per hand
A3. 15-20 GHD sit-ups
B. 10 minute AMRAP
5 shoulder to overhead @ 115#/75#
10 Deadlifts @ 115#/75#
15 Box-jumps or step-ups 24"/20"
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