A. 1 Power Clean + 1 Hang Power Clean
Every 45 seconds x12 sets
-building load every 2 sets from 135#/95# to a tough set for the day
B. For time
9 Power Cleans @ 155#/105#
9 toes to bar
Run 200m
12 Power Cleans
15 toes to bar
Run 200m
15 Power Cleans
21 toes to bar
Masters
A. EMOM 12 min
min 1: 8-10 renegade rows
Min 2: 50m OH DB carry
Min 3: DB Romanian deadlifts x 10
B. 10 min amrap
24 single unders
12 DA DB hang clean & jerks
8 single DB step ups
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se