May 28, 2015 admin

05/27/15

1. EMOM x 10: 3 Rep Power Snatch or Push Press – start light and build with good form

2. 4 Sets:

Min 1 – :30 Jump Rope
Min 2 – :30 Plank
Min 3 – :30 KB Swing
Min 4 – :30 Boat Pose


Competitor’s Program

1. 18×1 Power Snatch @ 55-65% – begin a rep every :20

2. 5×2 Snatch Deadlifts, rest 2mins – pause below AND above knee on the way up AND down – start around 90% of max Snatch and build as you go

3. 5 Sets @ 95%:

15 Row Calories
12 Burpees to 6″ target

Rest / walk 4mins

 

REMINDER:  Murph Day is this Saturday – please be sure to know your heat time and show up early enough to properly warm up on your own.  Heats will start promptly on the hour.  The BBQ will begin around 1pm – please sign up at the gym to bring a dish to pass.


There are three constants in life…change, choice and principle.” – Stephen Covey

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