top of page

Wednesday, November 20, 2019

A. EMOM 6 min

Power clean x 3 touch and go; build to a tough set

B EMOM 12 min

min 1: KB side plank x 30 - 45 sec/ right

min 2: KB side plank x 30 - 45 sec/left

min 3: ring FLR x 30 -45 sec

min 4: AB 12/10 calories

C. 10 min AMRAP

32 double unders

8 hang power cleans 115,75

2 muscle ups

131 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