February 13, 2015 admin


1. 20mins:  1RM Snatch or Sumo-Deadlift

2. 5 RFT (7min Cap):

10 Burpees
5 Snatch or Deadlift @ 50% of part 1

Competitor’s Program

1. 3×1.1.1 Clean Pull, rest :15, rest 2mins

Notes:  Start with 100% of max clean and add if necessary b/w sets

2. 30mins:  Airdyne at easy pace

Notes: Every 5mins get off and do 10 Unbroken T2B on “5’s” and 2-5 Muscle Ups on “0’s”.  End up doing 3 sets of T2B and 3 sets of MU’s.

“Trust is the glue of life.  It’s the most essential ingredient in effective communication.  It’s the foundational principle that holds all relationships.” – Stephen Covey

A Quick Fix For The Butt Wink


Leave a Reply

Your email address will not be published. Required fields are marked *