March 4, 2015 admin


1. 10mins: Build to Moderate Hi-Hang Clean or Press

2. Every :90×4:

10 Lateral Jumps Over Bar
5 Hi-Hang Cleans @ 75% of part 1 (if you did Press for part 1, do KB Swings here)

3. With a Partner, complete 16 rounds of:

5 Burpees
20 Double Unders

Notes:  I do a round, you do a round…continue until 16 rounds is complete (8 rounds each).

Competitor’s Program

1. AMRAP 10mins:

500m Row
30 Double Unders
20 Thrusters 75/55
10 C2B Pull Ups

Notes:  The row is a “buy-in”…only do it once.  Warm up and treat like an Open workout.  DO NOT tear hands!

2.  25mins: Airdyne at easy pace – every 5mins do 2-5 Muscle Ups

Notes:  Start this within 5mins of completing part 1.

“Old minds are like old horses; you must exercise them if you wish to keep them in working order.” – John Adams

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