April 11, 2014 admin

04/11/14

1. AMRAP 5mins:

6 Burpees
2 – 40′ Down & Backs

Rest 5mins

2. AMRAP 5mins:

6 Pull Ups
20 Air Squats

Rest 5mins

3. AMRAP 5mins:

6 T2B
20 Calories – Airdyne

4. 10mins:  Oly Tech Work – Jerk or Snatch


Competitor’s Program

1. EMOMx6: 5 TnG Power Snatch

2. 4×12 Front Rack Step Ups 20″, rest :90

3. 4 RFT:

20 Wall Balls 20
20 KB Swings 24kg
200m Run

4. 3xME Handstand Hold, rest :90


“I don’t know the key to success, but the key to failure is trying to please everybody.” – Bill Cosby

The Dirty Dozen & Clean Fifteen

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