Reminder there is no 6:30pm class tonight
A. Take 12-15 min to alternate between the following movements:
A1. Single arm DB bent over row @ 30X1 x 10/arm
A2. Barbell floor chest press x 10; build to a tough set
A3. Double KB front rack carry x 50m 53/h, 35/h
B. 3 rounds for time
10 single DB step ups 50,35
200m run
15 wall ball 30,20
200m run
10 toes to bar
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