Friday, June 18, 2021


A. Push jerk

Take 12 min to complete

5 sets of 5 @ 70%

B. 3 min AMRAP

12 jumping lunges

6 push-ups

3 power cleans 155,105

Rest 1 min x 4 sets

Masters

A. 3 sets

30 banded tricep pushdowns

25 banded face pulls

20 FB bent over flies

B. Complete

50 kettlebell swings

50 push-ups

50 cal row

50 Back squats

You may split reps any way you like

107 views0 comments

Recent Posts

See All

Tuesday, July 27, 2021

A. In 15 minutes complete 3 sets of the following 10 strict Supinated pull-ups w/ band if needed 12 barbell z-presses @ 85#/55#+ 14 snatch grip pendlay rows @ same weight as z-press B. 2 minute AMRAP

Monday, July 26, 2021

Take 15 minutes to complete A. Power Snatch x3 @ 80% x2 @ 85% 3x1 @ 90%+ B. Slow to knee snatch pull 3x3 @ 100% of 1RM + C. 7 rounds for time 7 Thrusters @ 75#/55# 7 burpees 7 Power Snatches @ 75#/55#

Saturday, July 24, 2021

For time with a partner 4 rounds Run 400m together 35 synchro air squats 30 Power snatches 75#/55# 25 alternating push-ups/partner holds FLR