No 6:30pm class tonight Wednesday
A. EMOM 12 min
min 1: 5/arm DB snatch + 5 no push-up burpees
min 2: Farmers walk x 50m 70/h, 53,h
min 3: Ring crunches x 20
B. For time
50-40-30-20-10
Double unders
10-8-6-4-2
HSPU
+
50-40-30-20-10
Air squats
25-20-15-10-5
Med ball sit-ups
Masters 7:15
A. 12 min EMOM
Min 1: 30-45 sec FLR
Min 2: 10 plate G2OH
Min 3: 10 TTB or knee raises
B. 5 RFT
30m Double DB OH walk
15 SDHP
10 Ring rows
5 Burpees
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