Growth & Development

A. EMOM 12:00

ODD: 6 pull-up/ banded pull-up

EVEN: 12 hand release push up

B. For time

10 power cleans 95/65

20 burpee

30 db snatch

40 box jump

50 ab mat sit ups

40 wallball

30 single arm db press (15/15)

20 ring row

10 shoulder to overhead 95/65

 

Performance

A. EMOM 12:00

ODD: 5 TNG deadlift building from 185/135

EVEN: 12 hspu  (6 strict for those of you who can)

B. For time

10 Power cleans 175/125… 135/95

20 burpee

30 db snatch 50/35

40 wall ball

50 cal row

40 wall ball

30 db snatch

20 burpee

10 power clean

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