A. Take 15 minutes to complete the following
Close grip bench press 4 sets of 5 reps @ 85% of 3RM
Then complete one more set of Max UB @ 80% of 3RM
B. For time
10-20-30
Wall ball 20#/14#
9-15-21
Toes to bar
3-6-9
Power Snatches @ 135#/95#
Masters
A. EMOM 12 min
min 1: gorilla row x 6-8/arm
min 2: 10 barbell bench press
min 3: 125m ski or 150m row
B. 4 rounds
10 barbell deadlifts
50m bear hug sandbag carry
Row 200m
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-up 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