January 21, 2015 admin

01/20/15

With a Running Clock:

0-10mins: 1500m/1200m Row (7min Cap)

10-20mins: 3 Sets (6min Cap):
20 Wall Balls
5 Pull Ups
:60 Rest

20-30mins: 2mile/1.6mile Airdyne


Competitor’s Program

1. 6×1 Power Clean @ 75% – 1 rep every :45

Rest 1min

6×1 Power Clean @ 85% – 1 rep every :60

Rest 1min

4×2 TnG Power Clean @ 75% – 1 set every :60

Rest 1min

6×1 Power Clean @ 85% – 1 rep every :60

2. 5 Sets:

:50 Row @ 95%
6:00 Rest

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