top of page

Wednesday, June 23, 2021


A. Back squats:

Take 15-20 min to complete:

1 set of 8 @ 65%

3 sets of 8 @ 75%

B. For time

10-8-6-4-2

SA DB squat snatch 50,35

15-12-9-6-3

Toe to bar or v-ups

Row 250 or AB 12/10 after each set

Masters

A1. Single leg FR KB split squat @ 30X1 x 8/leg

A2. Wtd good mornings @ 30X1 x 10

A3. FLR x 60 sec

X 3 sets

B. FT:

15-12-9-6-3

KB Deadlifts

Burpees

Jog 100m after each set or row 125m

113 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