Wednesday
A. Take 12 min to complete 5 sets of the following:
A1. Push press x 10,8,6,4,2; build to a HEAVY set of 2
A2. 50m Farmers walk 70/h, 53/h
B. For time
21-15-9
push press 115,75
toe to bar
Single DB box step ups 50,35
Masters
A1. Split squat @ 30X1 x 8/leg; may add weight if feels good
A2. SA DB bent over row @ 30X1 x 10/arm
A3. DB Bench press x 10
X 3 sets
B. 3 rounds
200m run/250m row
FW x 100m
8 cal AB
15 DB push press
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-