Monday, March 21, 2022
A. Every 75 sec for 5 sets each, alt between the following movements:
A1. Power cleans x 5,4,3,2,1; building to a heavy single for the day from 75%
A2. 8 Dual DB/KB Push press + OH carry x 30m
B. 6 min AMRAP
30 double unders
10 wall ball 20,14
10 Alt DB snatch 50,35
Rest 3 min X 2 sets
Masters
Day 1
A1. Double KB FR split squat @ 2121 x 8/leg
A2. Double bent over KB row @ 10X1 x 10
A3. DB Lateral shoulder raise x 10-12
X 3 sets
B. 3 rounds for time
100m FR KB carry
200m row
15 push-ups
20 goblet squats
C. Extra credit 3 sets:
30 sec hollow hold
10 vups
10 supermen