Week 9-6-21
Labor Day
8:30 & 9:30am only
Monday
“Kabul 13”
For time
Row or run 2021m
+
4 rounds
13 thrusters 115/75
26 Ab Mat sit-ups
+
4 rounds
13 power cleans 115/75
26 walking lunges
Masters
Open gym 7:30
“Kabul 13”
For time
Row 800m
+
4 rounds
13 goblet squats
21 Ab Mat sit-ups
+
4 rounds
13 kettlebell swings
21 box step ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re