Monday, May 2, 2022
A. Squat Clean EMOM x9 minutes
3 reps x3 min
2 reps x3 min
1 rep x3 min
-Building load from 75% of 1RM to a tough single for the day
B. For time
40 Box-jumps 24"/20"
Run 400m
30 HSPU
Run 400m
20 burpee box-jump overs 24"/20"
Run 400m
10 squat clean thrusters @ 165#/110#
*21 minute time cap
Masters
A. Strict barbell shoulder press from rack x 12,10,8,6,4;,build to a heavy set of 4
B 14 min AMRAP
Row 400m
12 SA DB hang clean & jerks
24 sit-ups
C. Extra credit:
3 sets
10/arm DB filly press
10/arm DB bent over row
15 DB lateral shoulder raise