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

98 views0 comments

Recent Posts

See All

Thursday, April 25, 2024

For total time Row 1000m/800m 25 burpees Echo Bike 35/23 cals 25 burpees Run 800m rest 3:00 exactly then start with the run and work up the list

Wednesday, April 24, 2024

A. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-

Tuesday, April 23, 2024

A. Take 15 minutes to build to a heavy single sumo deadlift for the day B. For time 9 DB snatches arm #1 30 Double unders 9 DB snatches arm #2 30 Double unders 15 DB snatches arm #1 60 double unders 1

Comments


bottom of page