Friday, June 10, 2022


A. EMOM 10 minutes

Min 1: 3 Deadlifts+3 Hang Power Cleans+3 front squats

Min 2: 7-10 burpees

*load first set @ 135#/95# then build from there to a tough set for the day

B. 10 minute AMRAP

6 hang squat cleans @ 115#/75#

10 front rack reverse lunges

14 toes to bar


Masters

A1. Strict shoulder press @ 20X1 x 10; from rack

A2. Close grip bench press x 10

A3. DB renegade row x 10/arm

X 3 sets

B. For time

21-15-9

Thrusters

Row calories

Pull-ups or ring rows

118 views0 comments

Recent Posts

See All

A. 1 Snatch Pull + 1 Power Snatch + 1 Pause hang power snatch Every 75 seconds x8 sets -building load from 95#/65# to a tough set for the day B. For time Run 200m 20 thrusters @ 115#/75# 20 Pull-ups 2

A. 12 minute AMRAP 15 Push-ups 10 Deadlifts @ 115#/75# 5 Hang Power Snatches @ 115#/75# B. Echo or Assault Bike 2 minutes @ moderate effort rest 90-120 seconds x4-5 sets *goal is same cals each set

A. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM B. For total time 40 s2oh @ 75#/55# 30 toes to bar 20 Box-jumps 30"/24" rest exactly 1:00 30 s2oh 20 toes to bar 10 Box-jumps res