Wednesday, September 23, 2020


A. EMOM 12 min

min 1: 5-7 strict toe to bar

min 2: 10 Alt DB snatch 50,35

min 3: Ring dips x 6-8

B. For time

16 overhead barbell lunges 95,65 8/leg

15 bar facing burpees

12 power snatch 95,65

16 overhead barbell lunges

12 bar facing burpees

9 power snatch

16 overhead barbell lunges

9 bar facing burpees

6 power snatch


Masters 7:15am

A. In 12 minutes complete 3-4 sets of the following:

A1. Dbl KB front rack squats @ 20X1 x 5 reps

A2. Barbell seated z-press @ 10X1 x 5 reps

B. For time:

25 single unders

14 KB reverse lunges

15 push-ups

25 single unders

10 KB reverse lunges

10 push-ups

25 single unders

6 KB reverse lunges

5 push-ups

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