October 15, 2014 admin

10/15/14

1. 10mins: Heavy 3-rep Push Press – 2 second hold at top of each rep

Rest 2mins

2. EMOMx5: 3 Push Press @ 90% of part 1

Rest 4mins

3. 10mins: Build to 3-rep Chin Up – 2 second hold at the top of each rep

Rest 2mins

4. EMOMx5: 3 Chin Ups @ 90% of part 3

Rest 4mins

5. EMOMx6:

:20 Plank + 30 Russian Twists


Competitor’s Program

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

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

3. 3×3 Split Jerk at 80% of part 1

4. Every 2mins x5:

Row 350m + Max Push Ups in time remaining


“If opportunity doesn’t knock, build a door.” – Milton Berle

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