November 5, 2014 admin

11/04/14

1. 10mins: Heavy Single Hang Power Clean

Rest 5mins

2. EMOMx5: 3 Hang Power Cleans @ 70% of part 1

3. For Time (8min Cap):

50 Thrusters
*EMOM do 50 Russian Twists

Notes:  Use “Fran” weight..in other words a weight that you could do 15-20 consecutive reps when fresh.


Competitor’s Program

1. Back Squat: 5@65%, 5@70%, 5@75%, 5@80%, rest as needed

2. Front Squat: 5@60%, 3×5@65%, rest as needed

3. EMOMx10: 5-7 C2B Pull Ups

4. 30-20-10

Calories on AD6
KB Swings 24/16


“I hated every minute of training, but I said, Don’t quit.  Suffer now and live the rest of your life as a champion.” – Muhammad Ali

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