Friday, April 1, 2022


A. EMOM x5 minutes

1 Snatch high pull+1 Hang Muscle snatch; building load from 55%-60% of 1RM

B. EMOM x5 minutes

1 Snatch Pull+1 Hang Power Snatch

*building load from last weight of A

B. 3 rounds for time

12 Handstand push-ups

18 DB snatches @ 50#/35#

24 Single arm DB overhead lunge 50#/35#


Masters

A. EMOM 12 min

Min 1- DB alt hammer curls x 10/arm

Min 2- OH DB tricep extensions x 12

Min 3- row 125m

B. AMRAP 12 min

20 SA DB hang clean & jerk

15 DB front squats

10 AB cal

C. Extra credit:

3 sets:

30 sec hollow hold

30 sec hollow rock

10 v-ups

10 supermen

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