November 11, 2014 admin

11/10/14

1. 20mins: 1RM Deadlift

2. EMOMx12:

Min 1: :45 Russian Twists
Min 2: :45 Push Ups
Min 3: rest

3. EMOMx12:

Min 1 :45 Airdyne
Min 2: 45 Sit Up
Min 3: rest


Competitor’s Program

1a. 4×6 Push Jerk, rest :30
1b. 4×6.6.4.3 T2B, rest :05, rest :30
1c. 4x:60 Double Under, rest :60

2. Every 3mins x4:

:60 Max Power Snatch 115/75
12 Burpees

Notes:  At the start of the 3mins complete a 1 min AMRAP of Snatches then do 12 Burpees….rest the remainder of the 3mins.  Record number of Snatches each round.


“Dreams become reality when intentions become action.”

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