• jdh6270

Tuesday, July 9, 2019

A. EMOM 5 min

3 muscle snatch

B. EMOM 10 min

Min 1: 6 power snatch 75/55 + 20 double unders

Min 2: 10-12 handstand push-ups

C. 4 rounds for time

2 wall walks

4 chest to bar pull-ups

6 power cleans 115,75

8 prisoner stepups 24,20

* increase chest to bar pull-ups by 4 each round

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Wednesday, September 23, 2020

A. EMOM 12 min min 1: 5-7 strict toe to bar min 2: 10 Alt DB snatch 50,35 min 3: Ring dips x 6-8 B. For time 16 overhead barbell lunges 95,65 8/leg 15 bar facing burpees 12 power snatch 95,65 16 overh

Tuesday, September 22, 2020

A. Every 90 sec alternate between the following two movements for four sets each: A1. Deficit push-ups @ 20X1 x 8-10 A2. DB/KB death march x 8-10/leg B. For time: Row 1000m Then complete: 21-15-9 Dea

Monday, September 21, 2020

A. EMOM x 10 min 1 power clean + 1 squat clean; build every two sets B. 4 rounds for time 400m run 10 hang power cleans 155,105 10 Front squats 155,105 Masters 7:15am A. Odd object carry relay B. Deat

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