top of page

Monday, December 5, 2022


A. EMOM 9 min

Hang Squat Clean

3 reps x3 min

2 reps x3 min

1 rep x3 min

-starting @ 155#/105# build to a tough single for the day

B. 5 rounds for time

15 Wall ball 20#/14#

12 Hang Power Cleans @ 115#/75#

9 burpees over bar


Masters

A. Complete 3 sets:

     A1. Front foot elevated goblet split squat@ 30X1 x 10/leg

     A2. Barbell strict press from rack x 10

     A3. Ring rows @ 30X2 x 8-10; keep strict tempo

B. 6 min AMRAP

     Row 10 cal

     12 hand release push-ups

     Rest 2 min

     6 min AMRAP

     Echo bike ride 10/8 cal

     10 alt SA DB snatch

148 views0 comments

Recent Posts

See All

AMRAP rounds minutes 00:00-15:00 12 minute AMRAP alternating whole rounds 10 DB thrusters @ 50#/35# per hand 7 burpee box-jump on and over 24"/20" box Minutes 15:00-27:00 12 minute AMRAP partition as

A. 1 Power clean + 1 Hang Power Clean + 2 S2oh Every 1:15 x8 sets -building load from 135#/95# to a tough set B. 10 minute AMRAP 16 jumping lunges 8 deadlifts @ 185#/125# 3 wall walks or 9 DB s2oh Ess

6 rounds for total time Run 200m/ Row 18/12 cals/ Echo Bike 14/11 cals 10 burpees 12 Box-jumps 24"/20" 14 Kb swings @ 53#/35# rest 1:00 *You must run/row/bike 2 times each; order does not matter

bottom of page