Tuesday 10/9

A.
Clean
Find your 1RM in 15 min

B.
AMRAP 14
10 Push-ups
10 DB Thrusters (50/30)
10 Power Cleans (95/65)
200m Run

Masters
A.
Same

B.
AMRAP 14
10 Push-ups
10 DB Thrusters (40/20)
10 Power Cleans (65/45)
200m Run

 

Monday 10/8

A.
Snatch
5×4
50% of your 1RM

B.
5RFT
8 Squat Snatch (95/65)
20 meter HS Walk

Masters
A.
Same

B.
5RFT
8 Squat Snatch (65/45)
20 meter Lateral HS Walk on wall

 

Friday 10/5

A.
Deadlifts
5-4-4-3-3-2-1
80% of your 1RM

B.
AMRAP 8
10 Alternating Single Arm DB Snatch (50/30)
8 Burpee Box Jump Overs

Masters
A.
Same

B.
AMRAP 8
10 Alternating Single Arm DB Snatch (30/15)
8 Burpee Box Jumps

Thursday 10/4

A.
Front Squat
4×4
Building to a Heavy Set

B.
EMOM 20
6 Tire Flips
12 HSPU
14 Ring Dips
16 Box Jumps
200m Run

Masters
A.
Same

B.
EMOM 20
6 Tire Flips
12 Seated L-Press (30/15)
14 Ring Dips
16 Box Jumps
200m Run