January 13, 2015 admin

01/12/15

1. 5×1 Clean & Jerk @ 75% -or- 4×2 Press @ 90%

2. 7mins:

50 Thrusters (5min cap)
Max Row Calories with time remaining

Notes:  Use “Fran” weight for Thrusters.  Record Row Calories and weight used.


Competitor’s Program

1. Back Squat: 4×6-7, 20X1, rest 2:30

2. 3×10-12 Wtd Hip Extensions, 20X1, rest :90

3. 5 Sets – for even times

20 Double Unders
5-6 Unbroken C2B Pull Ups
10 Wall Balls 20/14 – 10/9′
Rest :60

Notes:  For even times = as fast as possible each round without dropping off (all sets should be within :05.


“Patience is not simply the ability to wait – it’s how we behave while we’re waiting.” – Joyce Meyer

The Gun Show

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