July 29, 2014 admin

07/29/14

1. 6×4 Front Squat @ 70-80%

2. 4 RFT (12min Cap):

10 Deadlifts
10 Sit Ups
10 Hang Power Cleans
10 Sit Ups
10 Push Press or Jerk
10 Sit Ups

Notes:  Use 50-60% of your Heavy Push Press from 7/18/14.


Competitor’s Program

1. 4×2 Snatch – Below Knee – From Blocks

2a. 3×1 Snatch High Pull + 2 Snatch Pull + 3 Snatch Deadlfits, rest :60
2b. 3x:30 GHD Static Hold, rest :60

Notes: A: Control bar down between reps…re-set each rep, but be sure to maintain midline on the descend.  B: Hold a position parallel to the floor…add weight if necessary.

3. For Time:

300m Row
30 Burpees
300m Row


“Life is really simple, but we insist on making it complicated.” – Confucius

“Fourging” Elite Fitness

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