top of page

Thursday, July 1, 2021


A. Take 15 min to complete 3-4 sets:

5 Sandbag cleans

15-20 ghd sit-ups

10-12 kipping HSPU (do what you can strict before kipping)

B. 3 min AMRAP

50 double unders or 75 single unders

10 hang power cleans 95/65

10 front rack reverse lunges

AMRAP burpees remaining time

Rest 2 min x3 sets

98 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up  x 4-6.4-6 reps (switch grip after first clust

5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75

A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H

bottom of page