Monday, November 8, 2021

A. EMOM 8 min

2 hang power clean; build to a tough set of 2

B. EMOM 8 min

1 Power clean & jerk; build to a heavy set

C. For time:

15-10-5-10-15

Handstand push-ups

Power cleans 135,95

Run 200m after each set


Masters

A. AB 2 min; rest 1 min x 3 sets; sustained pace for max calories

B1. Bicep to shoulder press x 12

B2. DB bent over fly x 15

B3. Barbell bench press @ 20X1 x 8-10; build

X 3 sets

C. 4 rounds for time

Row 400m

KB deadlifts

10 burpees

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