martin-luther-king-jr

Monday
REGULAR CLASS
1. Snatch
2 @ 60%
2 @ 65%
2 @ 70%
2. Snatch Pull
3×3 @ 80%
3. AMRAP 15:
30 Wall Balls 20/14
20 Power Snatch 75/55
5 Ring Muscle Ups
L2: 2-3 Muscle Ups
L1: Burpee Pull-ups (Chest to Bar, Chin Over Bar or Jumping), Power Snatch 55/35 or less

MASTERS:
1. DB Bench Press 5×5
2. 3 Rounds Not for Time
1:00 DB OH Hold
10 GHDSU
15 Band Pull aparts
20 DB Rows each arm

ENDURANCE:
4 Rounds
15 Calorie Row
15 DB push-ups
rest 5:00
21 DB Squat Clean
15 DB Thrusters
9 DB Clean and Jerks
rest 5:00
AMRAP 8:00
4 Burpees over the DB
4 Hang Power Cleans with DB