Monday, May 17, 2021
In 20 minutes complete
A. Power clean
1 set of 3 @ 75%
1 set of 3 @ 80%
2 sets of 2 @ 85%
2 sets of 2 @ 90%
B. Clean pull
2 sets of 5 @ 100%
2 sets of 3 @ 105%
B. AMRAP 15 min
2 Bella complex 135,95
200m run
4 Bella complex
200m run
6 Bella complex
200m run
8 Bella complex
200m run......
1 Bella complex = 1 clean + 1 shoulder to overhead+ 1 front squat + 1 shoulder to overhead
Masters
A. Front squats; 10,8,6,4,2; build to a HEAVY set of two
B1. SA DB bent over row x 10/arm
B2. DB bench press x 15
X 3 sets
C. 10 min AMRAP
200m row
6 ring rows or pull-ups with band
12 goblet squats