Friday, March 10. 2023
A. 5 min EMOM
Hang Muscle snatch x3 reps
-building load from 75#55#
B. 5 min EMOM
Hang Power Snatch x3 reps
-starting @ last weight from A and build from there to a tough 3 for the day
B. 7 minute AMRAP
Echo bike or Assault BIke 10/8 cals
10 pull-ups
rest 3:00
7 minute AMRAP
Run 100m
2 single arm DB devil press @ 50#/35#
*add 2 reps each round
Masters
A. Complete 3 sets
A1. Goblet split squat @ 30X1 x 10/leg
A2. Sandbag clean over the shoulder x 3-5
A3. 20-25 anchored abmat sit-ups
B. 12 min AMRAP
12 cal EB
16 SA DB hang clean & jerks
20 single DB step ups