A. EMOM 12 min
Min 1- 1 Power Clean+1 Hang squat clean+ 3 front squats; build
Min 2- FLR x 30-45sec FLR
B. Min 0-11
3 rounds
10 hang power cleans 95/65#
16 reverse lunges 95/65#
Run 200m
Min 12-23
3 rounds
15 front squats 95/65#
12 push press 95/65#
9 toes to bar
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi