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Monday, January 16, 2023


A. 3 Clean grip deadlift + 2 Hang Power Clean + 1 s2oh Every 1:30 x6 sets

-building load from 155#/105# to a tough set for the day

B. For time

Run 400m

36 kb swings @ 53#/35#

6 Wall walks

24 Kb swings

4 wall walks

12 kb swings

2 Wall walks

Run 400m


Masters

A. Complete 4 sets:

    A1. Front squats x 10,8,6,4; build based on last week to a tough set of 4

    A2. DB OH tricep extensions x 15

    A3. DB bicep hammer curls 10/arm

B. 6 min amrap

     10 SA DB shoulder to overhead

     8 no push-up burpee

    10 cal row

    Rest 2 min x 2 sets

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