A) E2MOM x 16 min

– 1 (squat) clean & (split) jerk

*start at 65% and build to something heavy. Goal is to have no misses.

 

B) AMRAP in 12 min at 80-90%

– Run 200 meters

– 10 Alternating DB snatches (50-75/25-45)

– 30 double unders (90 singles)

 

Masters

A) EMOM x 15 min

1: Back squat x 10-10-8-8-6 (building)

2: 3 negative pull-ups (rest 5 seconds between reps)

3: rest and build on back squat

 

B) 12 min AMRAP:

– Run 200 meters

– 10 Alternating DB snatches

– 12 sit-ups

– 14 walking lunges/box step-ups