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Friday, March 17, 2023


A. EMOM 5 min

    1 Slow to knee snatch pull + 1 Slow to knee Power Snatch

B. EMOM 5 min

    1 Snatch Pull + 1 Below knee hang power Snatch

-building load from 95#/65# if perfect 

B. 10 minute AMRAP 

     6 strict HSPU or 6 Standing DB strict press HEAVY

    8 deadlifts @ 185#/125#

    10 pull-ups 


Masters

A. Complete 4 sets:

     A1. Clean grip Deadlifts x 12,10,8,6; build to a tough set of 6

     A2. Wtd FLR x 45-60sec

B. 12 min amrap

      10 SA DB hang clean & jerks

      10 alt. Leg v-ups

       200’ shuttle runs

     

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