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Friday, October 21, 2022


A. 1 Snatch high pull+1 Power Snatch+1 hang snatch high pull+1 Hang Power Snatch

Every 1:15 x8 sets

-building load every 1-2 sets from 115#/75#

B. For Time

50 kb swings @ 53#/35#

400m Run

30 Single Kb suitcase step-ups

20 Burpees

30 single kb suitcase step-ups

400m Run

50 kb swings @ 53#/35#


Masters

A. EMOM 12 min

    min 1: bike 30sec for max cal

    min 2: 45sec wtd FLR

    min 3: Farmers walk x 50

B. For time

    9-15-21

    Wall ball

    Kettlebell swings

    No push-up burpees

    Row 250m after each set

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