Friday, September 18, 2020


A. Take 12 min to alternate between the following movements for 3-4 sets

A1. DB renegade row x 16

A2. Ring push-ups x 8-10

A3. Rear foot elevated split squat @ 30X1 x 8/leg

8/leg; build

B. For time

21-15-9

Power snatch 95,65

Toe to bar

Run 400m before each set

Masters 7:15am

A. From rack

3 back squats x 4 sets; build only if form is good

B. 8 min AMRAP

10 sumo deadlift high-pulls

10 burpees

30 single unders or 30 sec DU practice

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