A. 1 Power Clean + 2 Push Jerk or split jerk
Every 75 seconds x8 sets
-building load from 135#/95# to a tough working set for the day
-Only build if form feels good!
B. 12 minute AMRAP
Run 200m
1 round of Macho Man
Run 200m
2 rounds of Macho man
Run 200m
3 rounds Macho Man
etc. for 12 minutes
Barbell loaded @ 155#/105#
*1 round is the following
3 Power Cleans
3 Front squats
3 Push Jerks
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