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Friday, November 10, 2023


A. 1 Power Snatch + 1 Hang Power snatch + 1 OHS

Every 75 seconds x8 sets

Building load from 95/65 if perfect

B. For time

10-20-30-40

Goblet reverse Lunges 53/35

2-4-6-8

Wall walks

10-20-30-40

Ab mat sit-ups


Masters

20 minute AMRAP

Run 200m/ row 250/ echo bike 11/9 cals

10 DB clean and jerks

10 DB step ups

10 v-ups/sit-ups

Each round add 2 reps to all movements


Extra credit

Accumulate 100 tricep push downs

Bicep curls x21 3 sets

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