Monday, June 14, 2021


In 20 min complete

A. Muscle snatch

2 sets of 5 reps @ 45%-55% of 1RM NOT tng

B. Power snatch

2 sets of 5 @ 65%

2 sets of 3 @ 70%

Reset each rep

C. Snatch pull

3 sets of 5 @ 90%

D. For time:

21-15-9

Wall ball 30,20

Russian kettlebell swings 70,53

75 double unders after each set

Masters

A. 3 sets

45 sec goblet wall sit

Seated SA DB strict press x 10/arm

Farmers walk x 50m

B. For time

Buy in: 500m row

Then:

5 rounds

10 sit-ups

8 wall ball

6 burpees

Then:

Cash out: 20 cal AB

108 views0 comments

Recent Posts

See All

Tuesday, July 27, 2021

A. In 15 minutes complete 3 sets of the following 10 strict Supinated pull-ups w/ band if needed 12 barbell z-presses @ 85#/55#+ 14 snatch grip pendlay rows @ same weight as z-press B. 2 minute AMRAP

Monday, July 26, 2021

Take 15 minutes to complete A. Power Snatch x3 @ 80% x2 @ 85% 3x1 @ 90%+ B. Slow to knee snatch pull 3x3 @ 100% of 1RM + C. 7 rounds for time 7 Thrusters @ 75#/55# 7 burpees 7 Power Snatches @ 75#/55#

Saturday, July 24, 2021

For time with a partner 4 rounds Run 400m together 35 synchro air squats 30 Power snatches 75#/55# 25 alternating push-ups/partner holds FLR