top of page

Monday, March 8, 2021


A. EMOM 5 min

build to a HEAVY double front squat from ground

B. EMOM 5 min

Build to a HEAVY double push jerk from ground

C. For time

9-7-5

Squat clean & jerk 165,110

Run 400m after each set

Masters

A. EMOM 12 min

Min 1: 10 single DB step ups

Min 2: 10 alt DB snatches

Min 3: 30 jump rope

B. AMRAP 20 min

25’ front-rack walking lunge

8 burpees

AB 10/8 cal

25’ front-rack walking lunge

8 jumping pull-ups

AB 10/8

90 views0 comments

Recent Posts

See All

For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40

A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/.                   Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra

For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe

bottom of page