Monday, May 16, 2022


A. Squat Clean

Take 15 minutes to build to a 1RM for the day

B. For time

Run 200m

50 DB snatches @ 50#/35#

Run 200m

40 Wall ball 30#/20#

Run 200m

30 HSPU

Run 200m

18 minute time cap


Masters

Monday

A. Complete 3 sets of the following:

A1. SA DB bent over row x 10/arm @ 30X1

A2. 100’ OH DB carry

A3. Front foot elevated goblet split squat x 8/leg @ 30X1

B. 14 min AMRAP

200m row

15 wall ball

10 hanging knee or v-ups

5 burpees

34 views0 comments

Recent Posts

See All

A. 1 Snatch Pull + 1 Power Snatch + 1 Pause hang power snatch Every 75 seconds x8 sets -building load from 95#/65# to a tough set for the day B. For time Run 200m 20 thrusters @ 115#/75# 20 Pull-ups 2

A. 12 minute AMRAP 15 Push-ups 10 Deadlifts @ 115#/75# 5 Hang Power Snatches @ 115#/75# B. Echo or Assault Bike 2 minutes @ moderate effort rest 90-120 seconds x4-5 sets *goal is same cals each set

A. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM B. For total time 40 s2oh @ 75#/55# 30 toes to bar 20 Box-jumps 30"/24" rest exactly 1:00 30 s2oh 20 toes to bar 10 Box-jumps res