Monday, August 23, 2021
A. Hang squat clean
EMOM 9 min
3 sets of 3 @ 75%
3 sets of 2 @ 80%
3 sets of 1 @ 85%
B. 12 min AMRAP
Run 200m
16 single arm DB thrusters 50/35
16 DB goblet squats 50/35
Masters
A. Row 350m
AB 15 cal
Rest 2 min x 2; both sets same pace
B1. CGBP @ 20X2 x 10
B2. Pendlay row @ 20X2 x 10
B3. Goblet squats @ 30X2 x 8
X 3 sets
C. 12 min AMRAP
10 DB FS 15#/h
5 Burpees
10 calorie row
D. Time permitting:
3 x 60 FLR wtd