A. Take 15 minutes to complete the following
Back Squat 4 sets of 5 @ 80% of 3RM from last week
B. For time
20 Clean and jerks @ 135#/95#
40 toes to bar
60 Wall ball 20#/14#
800m Run
Masters
A1. Hip extensions @ 30X1 x 10; add wt if feels good
A2. SA DB bench press @ 2020 x 8-10/arm
A3. Barbell upright row x 12-15
X 3 sets
B. AMRAP 12 min
Bike 10 cal or run 200m
15 hanging knee raises or alt V-ups; may add med ball
10 hand release push-ups
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi