May 6, 2014 admin

05/06/14

1. 12mins:  Heavy Single Hi-Hang Squat Clean

Rest 5mins

2. 15-12-9 (5min cap)

Hang Power Clean 50%
Burpees

Rest 10mins x2


Competitor’s Program

1. EMOMx10:

Odd: 10 KB Snatch 24kg (5ea arm)
Even: 8-10 Ring Dips

2. AMRAP 10mins:

20 Calories on Rower
10 S2OH 135
+
50 Push Ups for time

Notes:  Complete the 10min AMRAP then immediately start Push Ups and record time to complete 50.


“Do not pray for easy lives. Pray to be stronger men.” – John F. Kennedy

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