A. Take 12 - 15min to complete 3-4 sets of the following:
A1. Front squats @ 30X1 x 3 reps;build
A2. SA KB farmers walk x 50m/arm 70,53
A3. AMRAP MU in 45 sec
B. AMRAP 12 min
2 power cleans 155,105
4 handstand push-ups
Run 100m
*increase reps by 2 each round
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