Monday, July 11, 2022


A. 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat

Every 75 seconds x8 sets

-building load from 135#/95# to a heavy set for the day

B. 3 rounds for time

     Run 400m

    20 thrusters @ 75#/55#

    10 burpee box-jump overs 24"/20"

   ** 15 minute time cap 

Masters

A1. Front squats from rack @ 30X1 x 8; build to a tough set

A2. Dual DB OH carry x 30m

A3. DB upright row x 15

X 4 sets

B. 5 min AMRAP

    Row 200m

    15 DB shoulder to overhead

    Rest 2 min

    5 min AMRAP

    Bike 10/8 cal

    10 pull-ups or ring rows

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