May 10, 2014 admin


In Teams of 3:

AMRAP 21mins:
750m Row
45 Thrusters – empty bar
15 Pull Ups
*1 person holds a plank at all times

Notes:  One person works at a time to complete the reps, break up however you want.  The entire time one of the two people not working must be in a plank.

Competitor’s Program

1. EMOMx5: 3 TnG Hang Power Cleans 185

2. 3RFT:

15 Hang Power Cleans 135
15 Burpees

Rest 15mins, x2

Notes:  Hold on tight and try for unbroken.

3. 4 Rounds – NFT:

12 BB Hip Bridges
12 GHD Sit Ups

“We could never learn to be brave and patient if there were only joy in the world.” – Helen Keller

Glute Activation

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