• jdh6270

Wednesday, September 4, 2019

A. Take 12 min to alternated between the following movement for 5 sets:

A1. Barbell strict shoulder press x 10,8,6,4,2; build to. HEAVY set of 2

A2. Fat grip SA DB bent over row @ 20X1 x 10/arm

B. 6 min AMRAP

3 muscle ups

6/leg SA DB OH walking lunges 50,35

Rest 3 min

6 min AMRAP

6 handstand push-ups

12 kettlebell swings 70,53

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Tuesday, March 9, 2021

A. Every 2 min for 5 sets complete the following: 10,8,6,4,2 power snatch + 40 double unders Start power snatch weight at 95,65 and build to a HEAVY set of 2 B. 4 min AMRAP Run 200m/Row 250m/AB 15/12

Monday, March 8, 2021

A. EMOM 5 min build to a HEAVY double front squat from ground B. EMOM 5 min Build to a HEAVY double push jerk from ground C. For time 9-7-5 Squat clean & jerk 165,110 Run 400m after each set Masters A

Saturday, March 6, 2021

For Time w/ a partner *Split reps any way you like 100 double unders/partner 30 Cleans 135,95 30 Shoulder to overhead 135,95 60 Box jumps 24,20 1000m row or 800m run 20 Power cleans 155,105 20 Shoulde

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