A. Take 12 min to complete 3 sets of the following:
A1. Clean grip Romanian deadlift @ 31X1 x 10,8,6
A2. 60sec goblet wall sit 70,53
A3. Rope climbs x 2-3
B. For time:
Buy in: 600m run
Then:
5 rounds
10 SA Russian KB swings 53,35
10 SA KB shoulder to overhead 53,35
20 feet anchored abmat sit-ups with hands across chest
Then:
Cash out: run 600m
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