WOD:
A. 5 Hang Power Clean + 5 Hang Squat Clean + 5 Push Jerk, work to tough set
B. 0-5 min AMRAP:
5 Burpee Over Barbell
5 Front Squat @ 155lb/105lb
5 Strict HSPU
5-10 min REST
10 to 25 EMOM (15 min EMOM)
(measure is load of dbell press)
1st min: Seated alternating dbell press, non moving arm stayed in locked out position, 8 reps.arm
2nd min: 10 Power Clean @ 135lb/95lb
3rd min: :40 Deadbug Hold
(Rx masters 50+ for 5 min AMRAP: 135/95lb) (Rx masters 50+ for EMOM 115lb/75lb)