Monday, November 25, 2019


A. Every 90 sec for 6 sets complete:

3 snatch deadlift @ 30X1; moderate load for all sets

B. EMOM 6 min

1 snatch pull + 1 Power Snatch

C. 5 rounds for time *20min rime cap*

12 hang power cleans 135,95

10 shoulder to overhead 135,95

400m run

145 views0 comments

Recent Posts

See All

Friday A. 1 Power Clean + 2 Hang Power Clean + 3 Front squat Every 2:00 x5 sets -building load from 135#/95# to a tough set for the day B. 3 rounds for time 75 Double unders or 75 single unders 15 Pow

For total time 4 rounds 12 single arm DB hang clean and jerks @ 50#/35# 24 med-ball overhead Ab mat sit-ups 20#/14# + Run 800m + 4 rounds 8 Single arm DB devil press @ 50#/35# 16 prisoner step-ups 24"

A. 22 miute AMRAP 5-10-15-20-25… Pull-ups 10-20-30-40-50… Push-ups 15-30-45-60-75… Air squats Run 200m after each set *if you have a vest, wear it B. Sandbag bearhug accumulate 3:00 HEAVY Masters A. F