top of page

Monday, July 19, 2021

Updated: Jul 18, 2021


In 20 min complete

A. Power snatch

x3 @ 70%

x3 @ 75%

x2 @ 80%

x2 @ 85%

x1 @ 90%

x1 @ 90%+

B. Snatch pull

x3 @ 100%

x2 @ 105%

x1 @ 110%

B. For time

21-15-9

Power cleans 135,95

Burpees over the bar

75 double unders after each set

Masters

A1. Sandbag bag carry x 50m

A2. Tricep dips off box x 10; elevate heels and/or add wt if feels good

A3. Seated rope climb x 3

X 3 sets

B. 12 min AMRAP

15 DB push press

10 box steps

5 pull-ups; use band or ring rows

95 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up  x 4-6.4-6 reps (switch grip after first clust

5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75

A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H

bottom of page