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Monday, March 20, 2023


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 cluster) 

    A3. Flat DB bench Press @ 30X1 x10 reps 

B. For time 

3-5-7

Wall walks 

5-10-15

Power Cleans @ 155#/105# 

*Complete a 400m run btw each set 

 18 minute time cap


Masters

A. Complete 4 sets:

    A1. Back squats @ 20X1 x 10,8,6,4; build from last week to a heavy set of 4; should try and be heavier than the tough set of 6 from last week

     A2. Dual DB z-press x 10

B. AMRAP 3 min

     3 dual DB hang power cleans

     6 push-ups

     9 air squats

     Rest 1 min x 4 sets; goal is same number of rounds each set

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