Friday, July 16, 2021
A. In 15 min complete
Push jerk
x5 @ 75%
x5 @ 78%
x3 @ 83%
x3 @ 85%
x1 @ 88%
x1 @ 90%-93% (individuals choice based on feel but cap @ 93%)
B. “Nasty Girls” w/bar muscle ups
3 rounds for time
50 squats
7 muscle ups
10 hang cleans 135,95
Masters
A1. DB bench press x 10
A2. Inverted barbell rack row x 10
A3. Goblet split squat @ 30X1 x 8-10/leg
X 3 sets
B. for time
21-15-9
AB calories
DB Romanian deadlifts
Burpees
C. AB 12 cal; rest 1 min x 4-5 sets