January 2, 2015 admin

01/02/15

1. 5×1 Clean & Jerk @ 70% -or- 5×2 Press @ 85%

2. 4 Sets:
:30 Burpee
:30 Wall Ball
:30 Rest

Rest 6mins

6 Sets:
:30 Row at Easy Pace
:30 Row at Hard Pace


Competitor’s Program

1. 1 Power Snatch + 2 OHS – build to a heavy single in 10-12mins

2. Power Snatch 1.1.1, rest :10, rest 3mins, x4 – use a weight that is tough, but fast.

3. 3×6-8 Wtd Hip Extensions, rest :90

4. AMRAP 8mins:

15 Calories – Airdyne
3 Muscle Ups
10 KB Swings 32/24


“The new year stands before us, like a chapter in a book, waiting to be written.  We can help write that story by setting goals.” – Melody Beattie

What Did We Learn in 2014?

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