Wednesday
A. Bench press
15 min to complete
5 @ 75%
4 @ 80%
3 @ 85%
2 @ 90%
Max UB @ 85%
B. 12 min AMRAP
200m run
10 overhead squats 95,65
8 strict pull-ups
Masters
A. Barbell Push press x 8,8,8,8; build to a heavy set of 8
B. 3 sets:
Banded face pulls x 25
Banded tricep push downs x 30
DB bent over flies x 15
C. For time
21-15-9
KB deadlifts
DB push press
AB 15 cal after each set
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