A. In 15 min complete
Front squat
x3 @ 80%
x2 @ 85%
x1 @ 90%
x3 @ 83%
x2 @ 88%
x1 @ 93%
B. 12 min AMRAP
8 pistols
12 toe to bar
200m run
Masters
A. Complete 3 sets of the following:
A1. Barbell good mornings or hip extensions @ 30X1 x 10
A2. 15 OH DB tricep extensions
A3. 20 DB bent over flies
B. For time
21-15-9
KB Deadlifts
DB push press
Box step 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-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re