A. Every 90 sec alternate between the following two movements for four sets each:
A1. Deficit push-ups @ 20X1 x 8-10
A2. DB/KB death march x 8-10/leg
B. For time:
Row 1000m
Then complete:
21-15-9
Deadlifts 225,155
30-20-10
Push-ups
Then:
Run 800m
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