top of page

Wednesday, April 13, 2022


A. Deadlift x3 tng reps Every 2:00 x5 sets @ 85% of 1RM

B. Every 4:00 x4 sets

3 minute AMRAP

10 Hang Power Clean and jerks 95#/65#

15 Toes to bar

10 lateral burpees over bar

Max row or bike cals remaining time

Masters

A. 3 sets:

A1. 10 DB bench press

A2. 10 bent over barbell supinated rows @ 30X1

A3. 20-30 sec hollow rocks

A4. 20-30 sec hollow hold

C. 12 min AMRAP

Row 300m

20 SA DB OH walking lunge steps 10/leg

10 tuckups/ seated knee raises/hanging knee raises

5 burpees

134 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