Monday, January 27, 2020
A. EMOM 12 min; build to a HEAVY single Push jerk
Odd minutes: Push jerks x 5,5,3,3,1,1
Even minutes: DB renegade rows x 10
B. For time
30-20-10
Deadlifts 115,75
Shoulder to overhead 115,75
90-60-30
Double unders
A. EMOM 12 min; build to a HEAVY single Push jerk
Odd minutes: Push jerks x 5,5,3,3,1,1
Even minutes: DB renegade rows x 10
B. For time
30-20-10
Deadlifts 115,75
Shoulder to overhead 115,75
90-60-30
Double unders
Friday A. 1 Power Clean + 2 Hang Power Clean + 3 Front squat Every 2:00 x5 sets -building load from 135#/95# to a tough set for the day B. 3 rounds for time 75 Double unders or 75 single unders 15 Pow
For total time 4 rounds 12 single arm DB hang clean and jerks @ 50#/35# 24 med-ball overhead Ab mat sit-ups 20#/14# + Run 800m + 4 rounds 8 Single arm DB devil press @ 50#/35# 16 prisoner step-ups 24"
A. 22 miute AMRAP 5-10-15-20-25… Pull-ups 10-20-30-40-50… Push-ups 15-30-45-60-75… Air squats Run 200m after each set *if you have a vest, wear it B. Sandbag bearhug accumulate 3:00 HEAVY Masters A. F