top of page

Wednesday, May 3, 2023


A. Take 15 minutes to complete the following 

Back Squat @ 30X1 

 x5 @ 80% 

x3 @ 85% 

3x1 @ 90% 

% based on 3RM BS 

B. For time 

27 Power Cleans @ 95#/65#

81 lateral bar hops

21 Power Cleans @ 95#/65#

63 Lateral bar hops

15 Power Cleans @ 95#/65#

45 lateral bar hops

9 Power Cleans @ 95#/65#

27 Lateral bar hops

*14 minute time cap


Masters

A. Complete 3 sets:

     A1. seated Arnold press x 10

    A2. renegade rows x 8-arm

    A3. KB Romanian deadlifts @ 30X1 x 10

B. AMRAP 12 min

    200m row

    15 dual DB hang cleans

    10 hand release push-ups

116 views0 comments

Recent Posts

See All

Tuesday, February 27, 2024

5 minute AMRAP 10 alternating DB snatches @ 50#/35# 30 Double unders or 30 single unders 10 DB goblet reverse lunges @ 50#/35# rest 3:00 5 minute AMRAP Echo Bike 10/8 cals 12 HR push-ups 14 v-ups rest

Monday, February 26, 2024

A. EMOM 12 minutes min 1- Echo bike 12/9 cals min 2- 5 squat clean thrusters @ 135#/95# min 3- Jump rope skill practice 40 seconds (double unders, single unders, crossover single unders) B. For time 3

Saturday, February 24, 2024

For time w/ a partner split however Row 50/42/36 cals (partner holds FLR) 50 Double kb s2oh @ 53#/35# per hand 50 toes to bar 50 Double kb step-up and over 24"/20" box 50 toes to bar 50 Double kb s2oh

bottom of page