Monday, April 25, 2022


A. 1 Squat Clean + 1 Below knee hang squat clean + 1 Above knee hang squat clean x 6 sets Every 1:30; building load from 70%-75% of 1RM to a tough set for the day

B. 10 minute AMRAP

7 Power Cleans @ 155#/105#

14 Wall ball 20#/14#

7 Burpees

C. Extra credit:

Row or bike x 5 sets

:30 @ 80%

:30 @ 85%

:30 @ 90%

:60 rest

Masters

A. Front squats @ 20X1 x 10 x 3 sets; build

B1. Seated DB Arnold press @ 20X1 x 10

B2. Dual DB bent over row x 10

X 3 sets

C. For time

Row 500m

30 air squats

20 push-ups

30 walking lunges

60 sit-ups

30 walking lunges

20 push-ups

30 air squats

Row 500m

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