Updated: Apr 27, 2022
Wednesday
A. Deadlift take 15 min to complete the following
x5 @ 75%
x4 @ 80%
x3 @ 85%
x2 @ 90%
x1 @ 90%+
B. 4 rounds for time
10 Power Snatches @ 115#/75#
15 toes to bar
200m run
*16 minute time cap
Masters
A1. KB deadlifts x 10
A2. KB farmers walk x 50m
A3. DB bench press
X 3 sets
B. AMRAP 12 min
16 Russian KBS
10 cal row
16 prisoner box step ups
C. Time permitting:
Accumulate 3 min FLR on rings or ground
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