Friday, May 20, 2022

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 Power Cleans @ 135#/95#

5 wall walks

Masters

A. 4 sets:

A1. Barbell glute bridge x 10; pause at top

A2. SA DB bench press @ 30X1 x 10/arm

A3. Side plank x 30sec/side

B. Amrap 15 min

10 ring rows

15 push-ups

20 air squats

Row 200m or run 200m

95 views0 comments

Recent Posts

See All

A. 1 Snatch Pull + 1 Power Snatch + 1 Pause hang power snatch Every 75 seconds x8 sets -building load from 95#/65# to a tough set for the day B. For time Run 200m 20 thrusters @ 115#/75# 20 Pull-ups 2

A. 12 minute AMRAP 15 Push-ups 10 Deadlifts @ 115#/75# 5 Hang Power Snatches @ 115#/75# B. Echo or Assault Bike 2 minutes @ moderate effort rest 90-120 seconds x4-5 sets *goal is same cals each set

A. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM B. For total time 40 s2oh @ 75#/55# 30 toes to bar 20 Box-jumps 30"/24" rest exactly 1:00 30 s2oh 20 toes to bar 10 Box-jumps res