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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

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