top of page
Search

Monday, June 21, 2021


In 20 min complete

A. Muscle snatch 2 sets of 5 reps @ 50%-60%

B. Power snatch

2 sets of 3 @ 70%

2 sets of 3 @ 75%

C. Snatch Pull

1 set of 5 @ 90%

2 sets of 4 @ 95%

D.AMRAP 10 min

2-4-6-8-10-12…..

Power cleans 135,95

Handstand push-ups

30 double unders after each set

Masters

Day 1

A1. DB bent over row @ 20X1 x 10; rest 30 sec

A2. Strict DB seated arnold press @ 20X1 x 10

A3. Supine leg raise @ 50X1 x 10

X 3 sets

B. 3 RFT:

AB 20 cal

15 push-ups

20 situps

10 ring rows

118 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea

A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups

A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-

bottom of page