top of page
Search

Friday, April 21, 2023


A. Power Clean EMOM x9 minutes 

3 reps for 3 minutes 

2 reps for 3 minutes 

 1 rep for 3 minutes 

 -load first min @ 135#/95# then build from there with last singles being TOUGH 

B. 2 rounds for time 

    Run 800m

    12 Power Cleans @ 185#/125#

  21 toes to bar

**load on Power cleans needs to be HEAVY, but no chance of a Fail.


Masters

A. Complete 4 sets

     A1. Clean grip deadlifts x 10,8,6,4; build to a tough set of 4

     A2. Ring FLR x 30 sec

B. For time

     100 single unders

     20 deadlifts

     30 push-ups

     40 cal row

     50 v-ups

65 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.

For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa

25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2

bottom of page