Monday, May 24, 2021


A. Take 15-20 min to find a 1 rep max power clean

B. Every 3 min for 4 sets

5 box jumps 30,24

5 power cleans. @ 75% of A

200m run


Masters

A. Front squat x 5,4,3,2,1; build to a heavy single

B1. SA DB bent over Row @ 21X1 x 10/arm

B2. Ring push-ups x 5-7

X 3 sets

C. 2 rounds for time

Row 150m

15 push-ups

AB 8 cal

15 KBS

Row 150m

15 situps

AB 8 cal

15 KB DL

Row 150m

15 jump rope

82 views0 comments

Recent Posts

See All

Monday, July 26, 2021

Take 15 minutes to complete A. Power Snatch x3 @ 80% x2 @ 85% 3x1 @ 90%+ B. Slow to knee snatch pull 3x3 @ 100% of 1RM + C. 7 rounds for time 7 Thrusters @ 75#/55# 7 burpees 7 Power Snatches @ 75#/55#

Saturday, July 24, 2021

For time with a partner 4 rounds Run 400m together 35 synchro air squats 30 Power snatches 75#/55# 25 alternating push-ups/partner holds FLR

Friday, July 23, 2021

Push jerk A. In 15 min complete x5 @ 75% x4 @ 80% x3 @ 85% x2 @ 90% x1 @ 92.5%-95% B. AMRAP 12 min 5 hang power cleans 115,75 10 toe to bar 15 wall ball 20,14 Masters A1. Deadlift @ 30X1 x 8,8,8; buil