top of page

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

117 views0 comments

Recent Posts

See All

For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set

A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro

For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi

bottom of page