top of page

Friday, November 18, 2022


A. 1 Power Clean + 1 hang power clean + 1 hang squat clean thruster

Every 75 seconds x8 sets

-building load every 1-2 sets from 135#/95#

B. 5-7-9 for time

Power Cleans @ 135#/95#

Barfacing burpees

Thrusters @ 135#/95#

Barfacing burpees

10 minute time cap


Masters

A. Complete 3 sets:

    10-12 DB bent over flies

    10/arm DB hammer curls

    15 tricep dips off box

    Wtd FLR x :45-:60sec

B. For time

    50 single unders

    400m row

    30 prisoner step ups

    20 DB push press

    10 ring rows or banded pull-ups

    400m row

    10 ring rows or banded pull-ups

    20 DB push press

    30 prisoner step ups

    400m row

    50 single unders

104 views0 comments

Recent Posts

See All

For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set

A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro

For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi

bottom of page