A. Take 12 min to complete 3-4 sets of the the following:
A1. DB Renegade row x 8/arm
A2. Barbell front rack step ups x 8/leg
A3. Ghd hip extensions @ 30X1 x 10; may add weight
B. 3 rounds for time
400m run
20 burpees onto a plate
15 hang power cleans 115,75
10 atomic sit-ups 45,25
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