Monday, May 8, 2022
A. EMOM 5 min
Hang Power Clean x 2-3 reps
-building load from 135#/95#
B. EMOM 5 min
Squat Clean x 2-3 reps
-building load from last weight of A or slightly lower
B. For total time
Run 400m
+
3 rounds
15 Kipping HSPU
15 front squats @ 135#/95#
+
Run 400m
+
3 rounds
15 Hang Power Cleans 135#/95#
15 burpees
*20 minute time cap
Masters
A. 3 sets:
A1. SA DB seated press @ 20X1 x 10/arm
A2. Farmers walk x 50m
A3. RKC plank x 30-45sec
B. 12 min AMRAP
Row 200m
10 wall ball
10 kettlebell swings
C. Extra credit: 3 sets
25 sit-ups
10 barbell good mornings @ 30X1