August 12, 2014 admin


1a. 6×4 Deadlift @ 70-80%, rest :30
1b. 6x:30-:45 Plank Hold, rest :60

2. EMOMx10:

ODD: 10 OH Lunge
EVEN: 12 Ring Row

3. 2mins: Max Flutter Kicks

Competitor’s Program

1. 5×1 Snatch – Above Knee – From Blocks

2. 3×1 Pause Snatch Pull

Notes:  Pause for 1 second 2″ off ground, Above Knee and Mid-Thigh…complete with a “Jump-Shrug”.

3. 5RFT:

100′ Single Arm Farmers Carry (50′ Right Arm, 50′ Left Arm)
10 Burpees

4. 10mins: Muscle Up Tech Work


DONT FORGET:  This Saturday, August 16th, is our 3 Year Celebration.  For more details, CLICK HERE.

“One of the greatest discoveries a man makes, one of his great surprises, is to find he can do what he was afraid he couldn’t do.” – Henry Ford

Squat Therapy

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