January 9, 2015 admin

01/09/15

1. 15mins: 3-Position Clean + Jerk

Notes:  Floor + Hi Knee + Hi Hang + Split Jerk.

2. For Time (15min Cap):

50 Calorie Row
50 V-Ups
50 KB Swings
50 Sit Ups
50 DB Snatch


Competitor’s Program

1. Find a 1RM Power Snatch for the day

2. EMOM – As Long As Possible (24min cap)

Odds: 15 Wall Balls 20/14 – 10/9′
Evens: 12 Target Burpees – 6″ above reach

Notes:  Your workout ends when you’re unable to complete the reps in a given minute or you reach the 24min time cap.  Record total minutes completed + any extra reps.


“No great thing is created suddenly.” – Epictetus

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