February 6, 2015 admin

02/06/15

1. 15mins:  5×1 Snatch @ 80% or 3×1 Sumo-Deadlift @ 95%

2. AMRAP 9mins:

3 Wall Balls
3 T2B or Leg Lifts
*Increase by 3 reps each round


Competitor’s Program

1a. 3xMax Unbroken Strict Ring Dips, 20X1, rest :60
1b. 3×15-20 GHD Sit Ups, rest :60

2. Front Squat: 3-2-1-1, 22X2, rest 2:30 – last set should be near maximal, but no fails

3. For Time:

20 S2OH 115/85
20 Squat Cleans 115/85
20 Deadlifts 115/85
+
10mins on Airdyne at easy pace immediately following last Deadlift

 

 

“Leadership is about taking responsibility, not making excuses.” – Mitt Romney

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