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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

     

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