top of page

Friday, May 19, 2023


A. Take 10 minutes to build complex to a heavy set for the day

1 Power Snatch+1 Hang Power Snatch

B. For total time * 14 min time cap

2 rounds

12 Power Snatches @ 95#/65#

6 Wall walks


rest 1:00


30 toes to bar


rest 1:00


2 rounds

6 Power Snatches @ 115#/75#

12 Kipping HSPU


Masters

A. EMOM 12 min

    min 1: 6-8 barbell thrusters

    min 2: max pull-ups or ring rows @ 30X1 in :45

    min 3: FLR x :45

B. For time

     21-15-9

     Deadlifts

     Push-ups

     Row 200m after each set


77 views0 comments

Recent Posts

See All

Thursday, April 25, 2024

For total time Row 1000m/800m 25 burpees Echo Bike 35/23 cals 25 burpees Run 800m rest 3:00 exactly then start with the run and work up the list

Wednesday, April 24, 2024

A. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-

Tuesday, April 23, 2024

A. Take 15 minutes to build to a heavy single sumo deadlift for the day B. For time 9 DB snatches arm #1 30 Double unders 9 DB snatches arm #2 30 Double unders 15 DB snatches arm #1 60 double unders 1

Comments


bottom of page