September 12, 2014 admin


Complete the following 2 times…


Row 700/600m
Max Wall Balls w/time remaining

Rest 4mins


Bike 1.2/1.0miles
Max Pull Ups w/time remaining

Rest 4mins

Competitor’s Program

1. 15mins: Build to a Heavy Single Clean & Jerk

Notes:  Do not fail reps, build to something heavy and feel good about it.

2. Back Squat: 10@60%, 8@65%, 8@70%, 8@75%, rest :90-2mins

3. Front Squat: 5@60%, 5@65%, 2×5@70%

4. :90/:90×4

10 Power Snatch 75
10 Box Jump Overs 20″
Max Muscle Ups w/time remaining

Notes:  Record Muscle Ups and misses for each round.

“If you spend too much time thinking about a thing, you’ll never get it done.” – Bruce Lee

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