Friday, June 3, 2022


A. EMOM 8 min

1 Clean Pull + 1 Power Clean below the knee + 1 hang power clean

building load from 135#/95# to a tough set for the day

B. 12 minute AMRAP

6-9-12-15…

Power Cleans @ 115#/75#

Handstand push-ups

*Run 200m after each set

Masters

A. Complete 3 sets of the following:

A1. Seated barbell Z-press x 10

A2. Farmers walk x 50m

A3. Goblet good mornings x 10

B. 12 min AMRAP

6-9-12-15-18-…..

Single DB hang clean & jerks

Single DB step ups

Row 200m after each set

99 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