December 3, 2014 admin

12/03/14

1. 12mins: Hi-Hang Snatch – build to heavy single

2. EMOMx8: 2 Hi-Hang Snatch + 1 Overhead Squat @ 60-70% of part 1

3. 5 Rounds (10min cap):

10 Leg Lifts
15 Wall Balls


Competitor’s Program

1. Power Clean – build quickly to a heavy single (10-12mins)

2. Every :30 x 10 sets: 1 Power Clean @ 85% of part 1

3. 5 Rounds:

Min 1: :60 Airdyne @ semi-hard effort
Min 2: 5 Power Snatch singles 115/75
Min 3: :45 Single Unders + :15 Double Unders
Min 4: 2-5 Muscle Ups
Min 5: :60 FLR

 

REMINDER:  Our 4th annual Christmas Party is Saturday, December 13th at Bailey’s Pub & Grille in Troy…come one, come all!!

Congratulations to our Athlete of the Month for December…the one and only, Juice Box!


“Suffer the pain of discipline or suffer the pain of regret.”

Stress 101

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