Monday, April 11, 2022
m
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