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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

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