A. Take 15 minutes to find a 3RM Close grip bench press
B. For time
50 Alternating DB snatches @ 50#/35#
40 Push-ups
30 toes to bar
40 Alternating DB snatches @ 50#/35#
30 Push-ups
20 toes to bar
*13 minute time cap
Masters
A. EMOM 12 min
min 1: seated barbell z-press
min 2: farmers walk x 50m
min 3: FLR x 30-45sec
B. For time
Buy in: 20 cal EB
Then:
4 rounds for time
12 dual DB deadlifts
10 dual DB hang power cleans
8 dual DB push press
Then
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