September 29, 2014 admin

09/29/14

1. 3×3 Back Squat @ 85-95% (16mins to complete)

2a. 4×10 Ring Rows, rest :30
2b. 4x:45 Front Leaning Rest, rest :30

3. 5x:30 Row @90-95%, rest 2mins b/w


Competitor’s Program

1. 12mins:  Build to Heavy 3-rep Power Snatch

2. 3×3 Power Snatch @ 80% of part 1

3a. 3×3 Snatch Grip DL, rest :60
3b. 3x:45-:60 HS Hold, rest :60

4. 4 RFT:

5 Power Clean + Hang Power Clean 135
10 Burpees
15 Wall Balls
Rest :60

Notes: 1 Power Clean + 1 Hang Power Clean = 1 rep (these should be TnG).  You may drop the bar after the HPC before you start your next rep.


“Discipline is the bridge between goals and accomplishment.” – Jim Rohn

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