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Friday, October 20, 2023


A. 1 Power Clean + 1 Hang Squat Clean + 3 Front Squats

Every 2:00

x6 sets

-building load from 155#/105# to a tough complex for the day

B. For time

    30 Pull-ups or 30 ring rows

    60 hang squat cleans @ 95#/65#

     30 pull-ups or 30 ring rows

*13 minute time cap "


Masters

A. EMOM 9 min

     Min 1: AMRAP in 30sec KB upright row

     Min 2: dual DB OH carry x 30m

     Min 3: EB at hard but sustainable effort 30sec

B. Tabata

     20sec of work/10 sec of rest x 8 sets each movement; rest 1 min between movements

      Row

      Squats

      No push-up burpees

      Ring rows

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