Monday, April 3, 2023
A. EMOM 12 minutes
min 1- 12 KB step-ups 24"/20" 53#/35# per hand
min 2- 5-10 strict HSPU or 8 HEAVY DB strict press
min 3- star plank or side plank 20 sec/side
B. 3 rounds for time
Run 400m
24 Wall ball 30#/20#
12 Power Cleans @ 155#/105#
Masters
A. Back squats @ 20X1 x 5,3,1,5,3,1build from last week to a tough set of 1. This is a wave where the sets in second wave are heavier than the first.
B. 12 min AMRAP
200' shuttle runs
10 SA DB hang clean and jerks
10 anchored abmat sit-ups