June 18, 2014 admin


1a. 6x:45 Boat Pose, rest :30
1b. 6×8-10 KB Swing, rest :30

2. AMRAP 10mins:

15 Wall Balls
30 Double Unders

Competitor’s Program

1. Clean & Jerk: 7 Attempts – start @ 65%

Notes:  Only add weight after made attempts.

2. 3×2 Clean Pulls, rest 2mins

Notes:  This movement should replicate your Clean minus pulling under the bar (1st Pull & 2nd Pull).  This should also be at least 10% heavier than your best Clean.  Drop between reps.

3. 6x600m Run @ 80-90%, rest 1:1

“A creative man is motivated by the desire to achieve, not by the desire to beat others.” – Ayn Rand

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