A. Take 12 min to complete 3 sets of the following:
A1. Rear foot elevated DB split squat @ 30X1 x 8/leg
A2. Dbl KB bent over row x 10
A3. Ghd sit-ups x 20
B. For time
21-15-9
Deadlifts 185,125
Burpees over the bar
75 double unders after each set
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