A. Take 15 minutes to complete the following
Back squat
4 sets of 4 @ 80% of 1RM
B. 3 minute AMRAP
5 Box-jumps 30"/24"
7 front squats @ 135#/95#
9 toes to bar
rest 1 minute
x3 sets
Masters
A. EB or AB sec HARD/30 sec EASY x 4 sets
B1. SL DB Romanian deadlift @ 31X1 x 10/leg
B2. FLR on rings x 60 sec
B3. DB Russian step ups x 8/leg
X 3 sets
C. 4 Rounds for time
Row 400m
20 Russian KBS
15 hand release push-ups
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