A. Take 15 minutes to complete 5 sets of the following
Front squat x2 reps @ 85% of 1RM
B. 3 rounds for time
Run 100m
24 Alternating DB snatches @ 50#/35#
Run 100m
18 toes to bar
Run 100m
12 Box-jumps 30"/24"
Masters
A. Complete 3 sets of the following:
A1. SL KB Romanian deadlifts @ 40X1 x 8-10/leg
A2. 50m farmers walk
A3. Seated DB Arnold press x 10
B. For time
40 cal bike
40 SA DB alt snatches
40 DB box step ups
40 cal bike
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