top of page
Search

Monday, April 19, 2021


A. Power clean

Every 90 seconds

1 set of 3 @ 70%

1 set of 3 @ 75%

2 sets of 3 @ 80%

B. Clean pull

Every 90 seconds

3 sets of 3 @ 90%

Not tng but hold onto the bar on the lowering

C. AMRAP 12 min

4 SA DB alt devils press 50,35

8 SA DB thrusters 50,35

16 sit-ups


Masters

A1. KB goblet squat @ 31X1 x 10

A2. Barbell wtd glute bridge @ 10X2 x 12

A3. DB seated z-press x 10

X 3 sets

C. 6 min AMRAP

Row 150m

10 situps

5 DB thrusters

Rest 2 min

6 min AMRAP

AB 8 cal

10 Kb goblet lunges

12 KBS

96 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