October 8, 2014 admin

10/08/14

1. 15mins: 3-Position Power Clean

Notes: Pos 1: Hi-Hang, Pos 2: Above Knee, Pos 3: Floor.  Modify positions as necessary.

2. EMOMx12:

ODD: 10 Thrusters – “Fran” weight
EVEN: :30 Double Unders

3. 2mins: Max V-Ups


Competitor’s Program

1. 12mins: Heavy 5-rep Power Clean + 1 Push Jerk

2. 3×3 Power Clean + 1 Push Jerk @ 100% of pt 1, rest :90

3. 3×1 Split Jerk @ 100% of pt 1, rest :60

4. 5 Rounds, rest :60 b/w:

10/8 Calorie Row
10/8 Box Jump Overs 20″/18″
10/8 Calorie Row


“Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.” – Buddha

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