Wednesday
A. 20 min to complete
Back squat
x6 @ 75%
x4 @ 80%
x2 @ 85%
x5 @ 80%
x3 @ 85%
x1 @ 90%
B. For time
21-15-9
Wall ball 30,20
Toe to bar
50 double unders after each set
Masters
A. EMOM 12 min
min 1: Alt DB snatch x 10
min 2: Barbell glute bridge @ 10X2 x 12
min 3: 45 sec FLR
B. 7 min AMRAP
Row 200m
15 situps
10 DB squat to press
Rest 2 min
7 min AMRAP
Jog 200m or AB 10 cal
16 DB lunges (8/leg)
12 KBS
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