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Monday, April 11, 2022

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A. 1 Slow Pull squat Clean + 1 Hang squat clean + 1 front Squat

Every 1:30 x6 sets; building load from 70%-75% of 1RM Clean

B. 14 minute AMRAP

Run 200m

15 Wall ball 20#/14#

10 burpees

5 Power Cleans @ 165#/115#


Masters

A. Row 1 min; rest approximately 1 min @ hard but sustainable pace x 6 sets

B. AMRAP 12 min

16 Alt DB snatches

12 DB box steps

8 cal AB or EB

C. Extra credit:

3 sets

15-20 ghd sit-ups or 25 abmat sit-ups

30 sec side plank/side

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