top of page
Search

Monday, February 28, 2022


A. Every 90 sec for 6 sets complete the following:

Squat clean & jerk x 2 reps @ 75-80% of 1 RM

B. 5 rounds for time 14 min time cap

5 power snatch 115, 75

7 bar facing burpees

9 front squats 115,75


Masters

A. EMOM 12 min

3 thrusters; build to a tough set

Dual KB bent over row x 10

FLR x 30-45sec

C. 10 min AMRAP

12 wall ball

9 AB cal

6 ring rows/pull-ups

161 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