February 4, 2014 admin

02/04/14

1. 10mins: Heavy 2-Rep Power Clean

Rest 5mins

2. 2 Rounds @ 90%:

1 Deadlift
5 Hang Power Cleans
10 Push Ups
20 Russian Twists

Rest 1min x 5

Notes:  Deadlift and Hang Power Cleans are to be performed with 45-50% of part 1.  Modify Push Ups and Russian Twists to be able to go unbroken.

 

Competitor’s Program

1a. 3×4 Front Rack Lunges + 8 Back Rack Lunges, rest :60
1b. 3xME Strict Close Grip Pull Ups @ 31X1, rest :60

Notes:  For Lunges, take bar out of rack and do 4 in the Front Rack, then push press the bar to your back for 8 more, then re-rack.  For the Pull Ups, grip the bar so when your thumbs are extended they touch (should be about 6″ apart).

2. EMOM x 10:

ODD: 6-8 Ring Dips
EVEN: 5 Kip Swings + 3 Kip Swings w/hip drive (on rings)

Notes:  Add deficit to HSPU if necessary.  For Kip swings / hip drives, refer to this VIDEO and this VIDEO.

3. 50 Burpees For Time

*Post results to comments

“It’s harder to go down a hill than up it but the view is much better at the top.” – Henry Ward Beecher

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