September 17, 2014 admin

09/17/14

1. 10mins: Heavy 5-rep Press

2. EMOMx5: 2 Presses at 100% of part 1

3. EMOMx10:

Odd: 25′ Banded Glute Walk – Left
Even: 25′ Banded Glute Walk – Right

4. :20/:10 x8: Anchored Sit Ups


Competitor’s Program

1. EMOMx12: 1 Clean & Jerk

Mins 1-3: 70%
Mins 4-6: 75%
Mins 7-9: 80%
Mins 10-12: 85%

Notes:  I know we haven’t tested C&J recently, use your best guess for percentages.

2. For Time:

10-9-8-7…1
Power Snatch 115
T2B
*Run 200m before each round

3. NFT: Accumulate 4mins in a Plank w/ 25-45# on your back


“Time is what we want most, but what we use worst.” – William Penn

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