July 21, 2014 admin

07/21/14

1. 10mins: Heavy 3-Position Clean

Notes: Pos 1: Hi-Hang, Pos 2: Above Knee, Pos 3: Floor.  Rest 3mins b/w part 1 and 2.

2. 10mins: Heavy Split Jerk

3. 3x800m Run, rest 4mins

Notes: If 800m is going to take longer than 4mins, do 100m D/B’s for 4mins.


Competitor’s Program

1. 3×2 Split Jerks – hold the finish on the second rep for 3 seconds

2a. 6×4 Back Squats @ 80%, rest :30
2b. 6×6-7 C2B Pull Ups,rest :60

3. 3 RFT:

3 Muscle Ups
6 Power Cleans 185
9 Strict HSPU


“Find a place inside where there’s joy and the joy will burn out the pain.” – Joseph Campbell

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