September 19, 2014 admin

09/19/14

1. 15mins: 3-position Snatch

Notes:  Position 1: Hi-Hang, position 2: Above Knee, position 3: Floor.  At the end of the day work on sets of 3 and pull from a position(s) that will provide the best lifts possible.

2. EMOMx10:

Odd: 10/8 Calories – Airdyne
Even: :30 Pul Ups

3. 2mins: Max Wall Balls


Competitor’s Program

1. Back Squat: 10@60%, 8@70%, 8@75%, 8@80%, rest 2mins

2. Front Squat: 5@60%, 5@65%, 2×5@70%, rest :90-2mins

3. EMOMx10:

Odd: 2-5 Muscle Ups
Even: 40 Double Unders

4. For Time: 50 Burpee Pull Ups


“Believe you can and you’re halfway there.” – Theodore Roosevelt

Fixing The First Pull

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