A. Take 20 min to find a 1 rep max back squat
B. For time
21-15-9
Barbell front rack reverse lunges 115,75
Toe to bar
Masters
A. Tabata the following movements:
(20sec of work followed by 10 sec of rest for 8 sets/ movement)
Balance/single leg Romanian deadlift hold; alternating legs for the first 4 min
Sit-ups
Push-ups
B. 3 rounds
20 Russian kettlebell swings
10 cal row
20 jump rope
10 cal row
20 lunges
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