A. EMOM 12 min
min 1: 8 overhead squats 115,75
min 2: 14-16 DB renegade rows 50/h, 35/h
min 3: 45 double unders
B. 15 min AMRAP
Run 400m
5 wall walks
10 front squats 135,95
** every 2 rounds makes add 20#, females add 10#
Extra credit:
3 sets
20 weighted sit-ups
10/side weighted Russian twists
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re