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

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