top of page
Search

Friday, July 8, 2022

A. 1 Slow to knee snatch pull + 1 Slow to knee power snatch + 1 Hang Power Snatch

Every 75 seconds x8 sets

-building load from 115#/75# to a  perfect set for the day

B. 5 minute AMRAP

    10 Wall ball 20#/14#

    3 Wall walks

    rest 2:00

   

    5 minute AMRAP

    10 HSPU or 10 DB s2oh

    6 Hang Power Snatches @ 115#/75#


Masters

A. Complete 3-4 sets:

    A1:seated Arnold press x 10

    A2: 20sec side plank/side

    A3: DB renegade row x 8-10/arm

B. 12 min amrap

     12 deadlifts

      9 front squats

      6 shoulder to overhead

      300m row

     

131 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea

A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups

A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-

bottom of page