Monday, November 7, 2022


A. Take 12 min to build complex to a heavy set for the day

1 power clean+ 1 hang power clean

B. 3 rounds for time

24 wall ball 20#

18 burpees

12 power cleans 115#/75#


Masters

A1. Front squat from rack @ 20x1 x 10,8,6,4

A2. Dual DB overhead carry x 50m

X 4 sets

B. For time

     Buy in: 500m row

     Then 4 rounds:

      6 burpee box jump/step overs

      8 DB push press

      10 kettlebell swings

      Then:

       Cash out: 500m row

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