August 19, 2014 admin

08/19/14

1. 6×6 Back Squats @ 70-80%

2. EMOMx15:

Min 1: 100m/80m Row
Min 2: :30 Burpees
Min 3: :30 Boat Pose

Notes:  Very hard effort on Row and Burpees.  Record # of Burpees.


Competitor’s Program

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

2. 3×2 Pause Snatch DL

Notes: Pause 1 second 2″ off ground, above knee, and thigh…then stand to extension.  Control the bar to the ground and repeat.

3. 4 RFT:

12 GHD Sit Ups
24 KB Snatch (12 ea)
48 Double Unders


“In order to succeed you must fail, so that you know what not to do the next time.” – Anthony J. D’Angelo

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