Wednesday
A. Close grip bench press
x3 @ 75%
x3 @ 80%
2x3 @ 85%
Max UB @ 78%
B. For time
21-15-9
Wall ball 20/14
Hang power cleans 115/75
Box-jumps 24/20
Masters
A. 12 min EMOM
min 1: barbell good mornings x 10
min 2: DB floor chest press x 12-15
min 3: AB hard x 30sec
B. 10 min AMRAP
8 push ups
16 Alt DB snatches
24 jump rope
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