Monday, August 16, 2021
A. Take 15 minutes to find 1RM Hang squat clean
B. 12 minute AMRAP
2 rounds
10 thrusters @ 115#/75#
20 Ab mat sit-ups
+
2 rounds
15 thrusters @ 95#/65#
20 Ab mat sit-ups
+
AMRAP remaining time
20 thrusters @ 65#/45#
20 Ab mat sit-ups
Masters
A. Row max distance in 1 min; rest 1 min x 4 sets
B1. Renegade row w/ DBs x 6-8/arm
B2. Incline DB bench press @ 30X1 x 10
B3. Double KB FR squats @ 32X1 x 8-10
X 3 sets
C. 2 rounds For time
25 wall ball
250m row
15 push ups
15 cal bike
D. Time permitting:
Accumulate 3 min weighted plank on elbows