Boost Block:
“Double DT”
10 Rounds For Time:
12 Deadlifts (155/105#)
9 Hang Power Cleans
6 Push Jerks
Build Block:
deadlift 3-3-3;
push press 3-3-3
Burn Block:
“Mason Prep Flow” – 20-Minute Aerobic Builder
Goal: Groove movement patterns, increase blood flow, and stay in Zone 2 (nasal breathing pace).
Use light-moderate loads and move smoothly through each station.
⏱ AMRAP 20 Minutes (Aerobic Pace):
6 Front Squats (empty bar or light DBs – slow tempo 21X1)
8 DB Reverse Lunges (4 per leg) (keep torso upright, control the descent)
6 Dumbbell Push Press (light, focus on bar path and lockout)
50ft Double KB or DB Front Rack Carry
30–45 sec Air Bike or Jog or Ski Erg
10 Hollow Rocks or 30-sec Front Plank
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