Wednesday, January 12, 2022

Wednesday

A. EMOM 12 min

Min 1- 8-10 dual DB clean and jerks 50/35 per hand

Min 2- Assault Bike/echo bike 10/8 cals

Min 3- 2-3 wall walks

B. 3 rounds for time

36 air squats

12 hang power snatches 95/65

18 toes to bar


Masters

A. Front squats from rack @ 20X1 x 8,8,8,8; build

B1. DB death match x 20 steps

B3. Supine leg raises @ 50X1 x 12

X 3 sets

C. AMRAP 12 min

16 walking lunges 8/leg

12 KBS

8 cal row

D. Time permitting:

3 sets

15 gh situps

15 hip extensions

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