A. Take 15 minutes to complete the following
Back squat
2 sets of 6 @ 75%
2 sets of 4 @ 80%
2 sets of 2 @ 85%
B. 9-15-21 for time
Pull-ups
shoulder to overhead @ 115#/75#
Box-jumps 24"/20"
15 minute time cap
Masters
A. Complete 3 sets:
A1. DB reverse lunges x 10/leg
A2. SA DB bench press @ 30X1 x 10/arm
A3. Banded lat pull down x 10-2
B. 3 rounds for time
20/17 calories on bike
30 sit-ups
40 air squats; may add Goblet KB if feeling good
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