A. Back squats:
Take 15-20 min to complete:
1 set of 8 @ 65%
3 sets of 8 @ 75%
B. For time
10-8-6-4-2
SA DB squat snatch 50,35
15-12-9-6-3
Toe to bar or v-ups
Row 250 or AB 12/10 after each set
Masters
A1. Single leg FR KB split squat @ 30X1 x 8/leg
A2. Wtd good mornings @ 30X1 x 10
A3. FLR x 60 sec
X 3 sets
B. FT:
KB Deadlifts
Burpees
Jog 100m after each set or row 125m
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A