7/28
Take 20 minutes to complete
A. Back squat
x10 @ 70%
x8 @ 75%
x6 @ 80%
x4 @ 85%
x2 @ 90%
+
B. For total time
21-15-9
Toes to bar
Shoulder to overhead @ 95#/65#
rest walk exactly 2:00
12-9-6
Power Clean and Jerks @ 115#/75#
*Run 200m after each set
Masters
A. For time
AB 20 calories
Row 500m
AB 20 calories
B1. Single leg FR KB split squat @ 30X1 x 8/leg
B2. FLR x 60 sec
X 3 sets
C. FT:
Deadlifts
Burpee box jumps/steps
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe