A. EMOM 6 min
Hang squat snatch x 3; build only if feels good
B. EMOM 6 min
Snatch grip deadlift
3,3,2,2,1,1; build to a heavy single
C. For time
50 wall ball 20,14
25 deadlifts 155,105
40 wall ball
20 deadlifts
30 wall ball
15 deadlifts
20 wall ball
10 deadlifts
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
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