Monday, November 30, 2020
A. Every 90 sec for 8 sets complete the following:
1 hang clean pull + 1 hang power clean + 1 hang squat clean; build
B. 5 rounds For time
12 SA DB hang squat clean 50,35
10 handstand push-ups
40 double unders
Masters 7:15am
A. 12 min EMOM
6-8 plank ups
8-10 tricep extensions
10 dbl KB death march (5/leg)
B. Before each set: Row 250 or AB 12/10
21-15-9
Standing ring dips
TTB or knee raises