top of page

Friday, October 4, 2019

A. 3 sets

AB 10 cal/row 250/run 200

5-7 goblet squats 53,35

10 scapula push-ups

5-7 KBS 53,35

B. 16 min AMRAP

10-20-30...

Wall ball 30,20

Toes to bar

DB snatches 50/35

The athlete must rest exactly 1 minute after they complete each set before starting next set of wall ball

125 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ  x 4-6.4-6 reps (switch grip after first clust

5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75

A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H

bottom of page