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August 30, 2023


A. 9 min EMOM

Hang Power Snatch 

3 reps EMOM x3 minutes 

2 reps EMOM x3 minutes 

1 rep EMOM x3 minutes 

 -you choose first weight and build throughout 

-ALL sets working sets, don't waste warm-up sets 

B. 2 minute AMRAP 

20 alternating DB snatches @ 50#/35# 

AMRAP Row cals remaining time 


 rest 1:00 

 

2 minute AMRAP 

18 box-jump on and over 24"/20" box 

 AMRAP Echo Bike cals remaining time 

 rest 1:00 x3 sets 

 -Goal is SAME cals per set


Masters

A. Every 2 min x 4 sets complete:

     8 deadlifts; build

     +

     10 DB seated Arnold press

B. 3 rounds for time

    Row 350m/250m

    21 kettlebell swings

    12 ring rows/jumping or banded pull-ups

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