top of page

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


Run 200m

18 minute time cap



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

35 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up  x 4-6.4-6 reps (switch grip after first clust

5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75

A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H

bottom of page