Thursday, December 8, 2022
A. 12 minute AMRAP
15 Push-ups
10 Deadlifts @ 115#/75#
5 Hang Power Snatches @ 115#/75#
B. Echo or Assault Bike
2 minutes @ moderate effort
rest 90-120 seconds
x4-5 sets
*goal is same cals each set
A. 12 minute AMRAP
15 Push-ups
10 Deadlifts @ 115#/75#
5 Hang Power Snatches @ 115#/75#
B. Echo or Assault Bike
2 minutes @ moderate effort
rest 90-120 seconds
x4-5 sets
*goal is same cals each set
A. Take 15 minutes to complete the following: A1. Build to a heavy single push press right into A2. build to a heavy single push jerk B. For time 15 shoulder to overhead @ 77% of heavy single Push pre
A. EMOM 12 minutes min 1: 4 devil press @ 50#/35# per hand min 2: Echo Bike 10/8 cals min 3: 10-15 Toes to bar *add 1 rep to Devil Press and Echo bike cals each round B. 8 minute AMRAP 3-6-9-12-15 Pow
A. Take 12 minutes to complete 3 sets of the following A1. 16,12,8 front rack reverse lunges @ 115#/75#+ A2. Bar Muscle-up x3-5 reps or Strict/Banded pull-ups x10-15 reps A3. FLR on floor 45-60 second