A. Front squats; take 15 min to find a max for the day
B. 3 rounds for time
Run 200m
20 knees to elbows
Run 200m
20 goblet squats 53,35
Masters
A1. SL KB split squat @ 31X1 x 10/leg
A2. SA DB bent over row @ 21X1 x 10/arm
A3. FLR x 30-45sec or 5 ring push-ups
X 3 sets
C. 2 Rounds for time:
Row 150m
15 push-ups
Row 150m
15 KBS
Row 150m
15 ring rows
Row 150m
15 KB goblet squats
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