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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

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