A. EMOM 12 min
Min 1: 12 wall ball 30,20
Min 2: 12/10 cal AB or row 15/12
Min 3: 45 sec wtd plank
B. 3 min AMRAP
10 overhead squats 75,55
5 bar facing burpees
Rest 2 min
3 min AMRAP
8 overhead squats 95,65
5 bar facing burpees
Rest 2 min
3 min AMRAP
6 overhead squats 115,75
5 bar facing burpees
Rest 2 min
3 min AMRAP
4 overhead squats 135,95
5 bar facing burpees
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