Friday, March 13, 2020

A. EMOM 12 minutes

min 1: 5-7 Clean grip Romanian deadlifts @ 135#/95# @ 3010

min 2: Strict/banded strict pull-up x 6-10 reps w/ slight pause chin over bar

min 3: weighted RKC plank 30-45 seconds

B. For time

10 Power Snatches @ 115#/75#

50 Walking lunges

8 Power Snatches

40 box-jumps 24"/20"

6 Power Snatches

30 toes to bar

4 Power Snacthes

20 burpees

2 Power Snatches

10 Atomic Sit-ups 45#/25#

125 views0 comments

Recent Posts

See All

Friday A. 1 Power Clean + 2 Hang Power Clean + 3 Front squat Every 2:00 x5 sets -building load from 135#/95# to a tough set for the day B. 3 rounds for time 75 Double unders or 75 single unders 15 Pow

For total time 4 rounds 12 single arm DB hang clean and jerks @ 50#/35# 24 med-ball overhead Ab mat sit-ups 20#/14# + Run 800m + 4 rounds 8 Single arm DB devil press @ 50#/35# 16 prisoner step-ups 24"

A. 22 miute AMRAP 5-10-15-20-25… Pull-ups 10-20-30-40-50… Push-ups 15-30-45-60-75… Air squats Run 200m after each set *if you have a vest, wear it B. Sandbag bearhug accumulate 3:00 HEAVY Masters A. F