top of page

Wednesday, March 23, 2022


A. Deadlift x 5 tng reps every 2:00 x 5 sets @ 75% of 1RM

B. 3 rounds for time

400m run

15 box jumps 30,24

15 strict pull-ups

Masters

A. EMOM 12 min

Min 1- 10 DB seated z-press

Min 2- AB 30 sec at hard effort

Min 3- barbell glute bridge @ 10X2 x 10

B. 12 minAMRAP

6 pull-ups/ring rows

8 no push-up burpees

12 deadlifts

101 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-upĀ  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