Wednesday, February 8, 2023
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 press from part A
30 Wall ball 20#/14#
12 s2oh
24 pull-ups
9 s2oh
18 wall ball 20#
6 s2oh
12 pull-ups
3 s2oh
15 minute time cap
Masters
A. Take 12 min to complete 3 sets of the following:
A1. SL KB/DB Romanian deadlifts @ 30X1 x 8-10/leg
A2. Renegade rows x 10/arm
A3. AMRAP DB bench press in 45sec
B. 10 min AMRAP
16 SA Db alt snatches
12 single DB step ups
8 burpees over DB