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Friday, October 14, 2022


A. EMOM 10 min

1 Slow to knee snatch pull + 2 Hang Power Snatch

-building load every 2 minutes from 115#/75# to a tough set for the day

B. 13 minute AMRAP

40 wall ball 20#/14#

30 pull-ups

20 Kipping HSPU

10 Power Cleans 185#/125#


Masters

A. Complete 3-4 sets of the following:

    A1. Goblet split squat @ 30X1 x 8/leg

    A2. Barbell close grip bench press x 10

    A3. SA DB bent over row @ 30X1 x 10/arm

B. 12 min AMRAP

     10 wall ball

     15 med ball OH sit-ups

     200m row

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