October 20, 2014 admin

10/20/14

1. 10mins: Heavy Power Clean

2. 10mins: Heavy Split Jerk

3. 10mins: Heavy Power Clean & Split Jerk

4. EMOMx5: 12 Air Squats + Max Double Unders


Competitor’s Program

1. 12mins: Heavy 5-rep Power Snatch

2. 3×3 @ 100% of part 1

3a. 3×15 Hip Extensions – pause 1 second at top, rest :60
3b. 3×3 Push Press – pause 3 seconds at top, rest :60

4. 10mins: 2k Row + Max Double Unders

Notes:  Record 2k time and number of DU’s.


“People aren’t against you; they are for themselves.”

Sweet Potato Brownies

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