• jdh6270

Friday, February 12, 2021


A. EMOM 8 min

1 hang squat snatch + 2 overhead squats; build from a moderate load to a tough set

B. 12 min AMRAP

30 DB snatches 50,35

10 burpee box jump overs 24,20

30 single arm dB thruster

10 burpee box-jump overs

30 single arm Db overhead forward lunge in place

10 burpees box-jump overs

Masters

A. EMOM 6 min

1 clean pull + 1 hang clean + 1 push press; build to a heavy set

B. For Time

40 jumping chest to bar pull-ups

60 calorie Row

80 wall ball

Partition any way

Time Cap: 20 minutes

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Tuesday, March 2, 2021

A. EMOM 12 min min 1: 3 thrusters starting at 95,65; build to a HEAVY set of 3 min 2: row or AB 10/8 cal min 3: strict pull-ups x 5-7 B. 3 rounds for time 20 SA DB thrusters 50,35 15 toe to bar 75 dou

Monday, March 1, 2021

A. Every 90 sec for 6 sets complete the following: Squat clean & jerk x 2 reps @ 75-80% of 1 RM B. 7 rounds for time 14 min time cap 5 power snatch 115, 75 7 bar facing burpees 9 front squats 115,75 M

Saturday, February 27, 2021

AMRAP 21 min/ partner 20 atomic sit-ups 45,25 30 Cal row/AB 40 pull ups 50 back squats 115,75

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