Monday
A. Every 90 sec for 6 sets complete the following building to a HEAVY single:
Power clean x 3,3,2,2,1,1
B. 3 rounds
Run 400m
12 deadlifts (165,115)
9 hang power cleans (165,115)
6 shoulder to overhead (165,115)
Masters 7:15am
A. Rowing clinic with Steve Estes
B. Row 500m; rest 90sec in straps; row 500m
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne