December 26, 2014 admin

12/26/14

1. 3-position Clean + 1 Split Jerk – build to heavy single in 15mins

Notes: Perform 3 consecutive Cleans (1 from the Hi-Hang, 1 from the Hi-Knee, 1 from the Floor), then complete 1 Split Jerk.

2. EMOMx5: 10 Pull Ups

then

For Time:  100 Wall Balls


Competitor’s Program

1a. 3×4-5 Push Press, rest :60
1b. 3×4-5 Ring Row, 20X1, rest 2mins

2. Every 2mins x4:
12 KB Swings 32/24
12 Burpees

4mins Rest

Every 2mins x4:
12 Pull Ups
30 Double Unders

Notes: Each set should be done at 90-95% effort…hard but not an all out sprint.


“If you can dream it, you can do it.” – Walt Disney

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