Friday, April 28, 2023
A. Power Clean x1/ Push Press x10,8,6,4,2
Every 1:30 x5 sets
B. 3 rounds for time
Run 200m
21 Kb swings @ 53#/35#
15 toes to bar
9 burpees
Masters
A. Complete 4 sets
A1. Clean grip deadlifts x 8,6,4,2; build to a tough set of 2 based off last weeks loads
B. EMOM 8 min:
min 1: DB bicep hammer curls x 10-12
min 2: tricep dips off box x 12-15
C. For time
21-15-9
Kettlebell swings
Row cal
DB bench press
40 single unders after each set