October 1, 2014 admin

10/01/14

1. 12mins: Heavy Hang Snatch

2. For Time: 20 Hang Snatches @ 75% (4min Cap)

3. For Time: 1mile / .85mile Airdyne (4min Cap)

4. For Time: 800m Run (5min Cap)

Notes:  Parts 2, 3, & 4 will start every 5mins.


Competitor’s Program

1. 12mins: Heavy 3-rep Power Clean + 1 Push Jerk

2. 3×3 Power Cleans + 1 Push Jerk @ 80% of part 1

3. 3×3 Jerk Balance, rest :90

4. 5 Rounds, rest :90 b/w

10 Thrusters 95
50m D/B
10 T2B
50 Double Unders

Notes:  Record time for each round.


“Continuous effort – not strength or intelligence – is the key to unlocking your potential.” – Winston Churchill

Why You Shouldn’t Set Your Rower to 10

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