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
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