December 18, 2014 admin

12/17/14

1. 5×1 Clean & Jerk @ 60%  -or- 6×2 Press @ 80%

2. Every 4mins x 4 sets:

9-7-5
Push Press @ 75% of 1RM Press
Box Jump

Notes:  This should be unbroken and fast. Record fastest and slowest round.


Competitor’s Program

1. Power Clean & Split Jerk – build to heavy single in 10-12mins

2. 2 TnG Power Cleans at 80-85% of part 1 – do a set every :60 x 8

3. 5 Rounds:

Min 1: :60 Row at moderate pace
Min 2: 6 Power Snatch Singles 115/75
Min 3: :60 Step Ups 20/15 – easy pace
Min 4: 2-5 Muscle Ups
Min 5: :30 Hollow Hold / :30 Superman Hold


“The unexamined life is not worth living.” – Socrates

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