March 24, 2014 admin

03/24/14

1. 12mins: Build to 3-Rep Front Squat
*Complete 5×10 Ring Rows between Front Squat sets

2. For Time (10min Cap):

15-12-9
Front Squats
Shoulder 2 OH

Notes:  Use 50% of your 3-Rep Front Squat weight.  If competent with the Clean, take bar from the ground…otherwise take from the rack.


Competitor’s Program

1. EMOMx10:

Odd:  Thrusters
Even: 8 Burpees over Bar

Notes:  First set of Thrusters is at 95 for 12 reps.  Each set after go up 10lbs and down 2 reps…your last set of Thrusters will be at 135 for 4 reps.

2. AMRAP 12mins:

1500m Row
+
Max rounds of:
50 Double Unders
15 KB Swings 24kg

Notes:  Record Row time and number of rounds completed.


“Never interrupt your enemy when he is making a mistake.” – Napoleon Bonaparte

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