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Friday, April 15, 2022

A. EMOM 12 min

min 1- 8-10 standing barbell strict press 95#/65#+

min 2- 10 Supinated grip Pendlay rows @ same weight as Strict press

min 3- Side plank 20 sec/side

B. 10 minute AMRAP

Bike or row 12/9 cals

6 Power Snatches @ 115#/75#

3 wall walks


Masters

A. 5 sets:

Clean grip deadlifts x 5; build to a tough set

B. 10 min AMRAP

4-6-8-10-12.....increase by 2 reps each set until time expires

Kettlebell swings

Box jumps

Row 125m

C. Extra credit

3 sets

10/arm DB hammer curls

30 banded triceps pushdowns

15 DB bent over flies

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