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

A. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM B. For total time 40 s2oh @ 75#/55# 30 toes to bar 20 Box-jumps 30"/24" rest exactly 1:00 30 s2oh 20 toes to bar 10 Box-jumps res

A. Take 15 minutes to complete 4 sets of the following 12 Pendlay rows @ 115#/75# 12 Tall kneeling DB strict press Max strict pull-ups/Banded pull-ups in 45 seconds B. 4 minute AMRAP 2 rounds 36 Doubl

A. EMOM 9 min Hang Squat Clean 3 reps x3 min 2 reps x3 min 1 rep x3 min -starting @ 155#/105# build to a tough single for the day B. 5 rounds for time 15 Wall ball 20#/14# 12 Hang Power Cleans @ 115#/