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#
21-15-9 Toes to bar
*Run 400m btw each set
Masters
A. EMOM 12 min
min 1: clean grip deadlifts x 10
Min 2: ring rows or strict banded pull-ups x 8-10
Min 3: bike erg 250m
B. AMRAP 10 min
200’ shuttle runs
15 kettlebell swings
10 burpees
C. 3 sets
15/arm DB hammer curls
15 OH DB triceps extensions