May 6, 2015 admin

05/05/15

1. 10mins: 3-Position Power Clean or 3-rep Deadlift

2. EMOMx5: 1 3-Position Clean or 3-rep Deadlift @ 70% of Part 1

3. 6 Sets – not for time:

10 Leg Lifts
30 Russian Twists
Rest :30


Competitor’s Program

1. Push Press – build quickly to a tough set of 3

2a. 3×4-5 Split Squat /leg, 20X1, rest :30, rest :60
2b. 3×5-6 DB Bentover Row /arm, 21X0, rest :30, rest :60

3. 5 Sets – for equal times

21 Row Calories
16 Box Jumps – SD 24/20
11 Burpees
6 Squat Cleans 115/80
Rest/Walk 3mins


“He who wishes to be obeyed must know how to command.” – Niccolo Machiavelli

The 10 Commandments of Health and Fitness

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