April 10, 2015 admin

04/10/15

1. Hang Power Clean – build to heavy single in 12mins

2. AMRAP 3mins:

5 Hang Power Cleans @ 55% of Part 1
10 Wall Balls

Rest 5mins, x2

3. Not For Time: 60 Leg Lifts


Competitor’s Program

1. 10×1 Power Snatch – begin a set every :60, work between 60%-80%

2. 3 Sets – for even times:

30 Row Calories
20 Step Ups – 24/20
10 Strict Pull Ups
5 Strict HSPU

Walk/Rest 3mins

3. Accumulate 5mins in the bottom of a Goblet Squat – 12kg


“Try to be like the turtle – at ease in your own shell.” – Bill Copeland

Overhead Lifting and The Anterior Chain

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