July 18, 2014 admin


1. 10mins: Build to Heavy Press

2. 10mins: Build to Heavy Push Press

Rest 8mins

3. 12mins:

1mile Run
+ AMRAP of:
10 Push Ups
20 Russian Twists
30 Squats

Notes:  If you know your mile time is over 8mins, do 100m Down/Backs for 8mins, then get after AMRAP.

Competitor’s Program

1. 6×2 Back Squat @ 80%,rest :90

2a. 4×5 Close Grip Bench Press,rest :60
2b. 4×5 Strict Wtd Pull Ups,rest :60

Notes: Grip for Bench Press should be roughly 14″ apart (near edge of smooth).

3. 5RFT:

100m Run (50m D/B)
5 TnG Power Snatch 115
*add 1 rep each round – last round will be 9 Snatches

Notes:  I am more concerned with you getting better at efficiency with the Snatches than I am with your time.

“We are what are thoughts have made us; so take care about what you think.  Words are secondary.  Thoughts live, they travel far.” – Swami Vivekananda

Pinchy Shoulder?

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