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