Friday, July 30, 2021
In 15 minutes complete the following
A. Push Jerk
x4 @ 70%
x4 @ 75%
x2 @ 80%
x2 @ 85%
then 1-2 more sets for a tough double for the day
B. 10 minute AMRAP
3 wall walks
6 Power Cleans @ 135#/95#
9 Pull-ups
Masters
A. Clean grip deadlift @ 30X1 x 10,10,10 build from last week
B1. Banded bicep curls x 15
B2. OH DB tricep extensions x 12-15
B3. Banded face pulls x 25
X 3 sets
C. AMRAP 8 min
Row 200m
10 wall ball
10 sit-ups
Rest 2 min
AMRAP 8 min
AB 10 cal
10 DB hang clean & jerk
5 pull-ups/ ring rows