A. Front squat in 15 min complete
2 sets of 5 @ 80%
2 sets of 3 @ 85%
*Complete a 2 sec pause in the bottom of the squat for the first rep of each set
B. AMRAP 12 min
Buy in: 800m run
Then in remaining time complete AMRAP of:
5 Thrusters 135,95
5 Chest to bar pull-ups
Masters
A. Clean grip deadlifts @ 30X1 x 8,8,8,8; work up to a heavy set; rest as needed between sets
B. 4 rounds for time
10 cal AB
10 box step ups
10 KB deadlifts
50m farmers walk
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-upĀ 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