top of page
Search

Friday, May 5, 2023


A. 1 Power Clean + 1 Hang Power Clean + Front squat x5,4,3,2,1 

Every 2:00 x5 sets 

-building load from 165#/110# 

B. 7 rounds for time

    7 Box-jumps on and over 24"/20"

    5 Deadlifts @ 245#/165#

    3 Wall walks

    12 minute time cap


Masters

A. Complete 3 sets

    A1. Dual DB FR goblet squats @ 30X1 x 8-10; strict tempo

    A2. Dual DB bent over flies

    A3. Dual DB lateral raise

    A4. Banded tricep pushdowns x 25

C. For time

    10-20-30

    SA DB alt snatch

    Single DB step ups

    50 single unders after each set

96 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.

For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa

25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2

bottom of page