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

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