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

Friday A. 1 Power Clean + 2 Hang Power Clean + 3 Front squat Every 2:00 x5 sets -building load from 135#/95# to a tough set for the day B. 3 rounds for time 75 Double unders or 75 single unders 15 Pow

For total time 4 rounds 12 single arm DB hang clean and jerks @ 50#/35# 24 med-ball overhead Ab mat sit-ups 20#/14# + Run 800m + 4 rounds 8 Single arm DB devil press @ 50#/35# 16 prisoner step-ups 24"

A. 22 miute AMRAP 5-10-15-20-25… Pull-ups 10-20-30-40-50… Push-ups 15-30-45-60-75… Air squats Run 200m after each set *if you have a vest, wear it B. Sandbag bearhug accumulate 3:00 HEAVY Masters A. F