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