A. Back squat, 5x2, 2:00 rest
+
10:00 15.4 movement prep
+
15.4
AMRAP in 8:00
3 HSPU
3 cleans (125/185)
6 hspu
3 cleans
9 hspu
3 cleans
12 hspu
6 cleans
Etc......
15.4 scaled
Amrap in 8:00
10 push press (65/95)
10 cleans (75/115)
A. Overhead squat, 5x2 @21x1 tempo, 2:00 rest between sets
B1. DB walking lunge, 3x12 steps, :30 rest
B2. Toes to bar, 3x8-10, 2:00 rest
+
AMRAP in 6:00
10 DB thrusters
10 box jump overs
A. Bench press, 4x3, 2:00 rest between sets
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EMOM for 15:00
1st min- 3 hang power cleans, moderate/tough
2nd min- 12 HR push ups
3rd min- :30 row @high effort
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Not for time:
Max Sorensen hold
Bob takes the tire for the inaugural pull of the year! 7 min as far as possible. 135 lbs tire 606 Yards. Boom!!
Max out Friday
+
For time:
1000 meter row
30 KB swings
Squat snatch, 15:00 technique work
+
4 sets for even times:
10 deadlifts (135/185)
10 alternating pistol squats
10 TTB
:90 rest
+
Not for time:
Accumulate
:90 L-sit or L-hang