Monday, December 21, 2020


A. EMOM 12 min

min 1-4: 3 tng power cleans @ 70% of 1 RM

min 5-8: 2 tng power cleans @ 75% of 1 RM

min 9-12: 1 power clean @ 80-85% of 1 RM

B. 3 min AMRAP

4 wall walks

10 power cleans 135/95

AMRAP wall ball in remaining time 30/20

Time is called at 100 wall ball or cap at 4 sets. Last set is a 4 minute AMRAP

Masters 7:15

A. From rack: 5 back squats x 4 sets, build if form is good

B. 12 min AMRAP

5 Seated pull ups (on the rack)

10 Wall balls

20 Russian KB swings

30 KB squats

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