Wednesday, March 14, 2023
A. Take 15 minutes to complete the following
Close grip bench press 4 sets of 5 reps @ 85% of 3RM
Then complete one more set of Max UB @ 80% of 3RM
B. For time
10-20-30
Wall ball 20#/14#
9-15-21
Toes to bar
3-6-9
Power Snatches @ 135#/95#
Masters
A. EMOM 12 min
min 1: gorilla row x 6-8/arm
min 2: 10 barbell bench press
min 3: 125m ski or 150m row
B. 4 rounds
10 barbell deadlifts
50m bear hug sandbag carry
Row 200m