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 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