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