top of page

Friday 190621

A. Take 12-15 min to complete 4 sets of the following movements:

Decline push-ups @ 20X1 x 10

Seated good mornings @ 20X1 x 10

DB upright row @ 20X1 x 15


B. AMRAP 12 min

4-6-8-10-12-14-16-18-20....Increasing by 2 reps each set

Alternating DB snatch 50,35


2-3-4-5-6-7-8-9-10....increasing by 1 rep each set

Box jumps 30,24


Run 100m after each set

119 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ  x 4-6.4-6 reps (switch grip after first clust

5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75

A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H

bottom of page