February 20, 2015 admin

02/20/15

1a. 3×10 Hang Power Clean, rest :30 – practice cycling through reps (sub with KB DL or KB Swing)
1b. 3×50 Russian Twists, rest :30

2. 10 Rounds For Time (10min cap):

100m Row
Rest :30

Rest 5mins

3. EMOMx8:

Odds: :20-:30 HS Hold
Evens: :30 Jump Rope


Competitor’s Program

1. Hi-Hang Squat Clean – build to moderate single in 12mins

Notes:  Focus on speed, no where close to a max.

2. 6 Rounds at warm up pace:

4 TnG Power Snatch 115/75
1-4 Muscle Ups
4 Burpee Box Jumps 30/24
15 Airdyne Calories
Rest :90

3. 4 Sets:

:15 Row at 100%
2:15 Rest


“Put your heart, mind and soul into even your smallest acts.  This is the secret to success.” Swami Sivananda

2015 Live Open Announcement Venues and Athletes

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