A. 9 min EMOM
Hang squat clean
x3 reps EMOM x3 minutes
x2 reps EMOM x3 minutes
x1 rep EMOM x3 minute
- starting load @ 155#/105# (or 70% of 1RM) and then build from there to a tough single for the day
B. For time
9 wall walks
18 barfacing burpees
27 Power Snatches @ 115#/75#
18 barfacing burpees
9 wall walks
Masters
A. EMOM 12 min
min 1: Dual DB OH carry x 50m
min 2: sandbag over the shoulder clean x 3-5
min 3: FLR x 45sec
B. For time
40-30-20
SA DB hang clean and jerk
DB step ups or prisoner step ups
Bike 12 cal after each set