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Friday, May 26, 2023


A. 1 Clean pull + 1 Squat Clean + 1 Hang squat Clean

EMOM x8 minutes

-building load from 135#/95# to a tough complex for the day

B. 3 minute AMRAP

Row 14/10 cals or Echo Bike 12/9 cals

10 Power Cleans @ 95#/65#

10 front squats @ 95#/65#

AMRAP burpees remaining time

rest 1:00 then repeat for 4 sets or until you complete 50 burpees


Masters

A. Complete 4 sets of the following:

    A1. SL KB Romanian deadlifts @ 30X1 x 10/leg

    A2. DB bench press x 10-12

    A3. Side plank x 30-40sec/side

B. 3 rounds for time

     300m row

     20 prisoner step ups

     10 atomic/med ball sit-ups

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