A. Alternate between the following movements for 4 sets:
A1. Strict shoulder press from ground x 10,8,6,4 build to a tough set of 4
A2. Muscle ups x 2-3 or ring pull-ups x 4-6
B. 5 rounds for time
20 Hang power Snatches 75,55
15 toes to bar
10 handstand push-ups
Masters 7:15am
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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