June 17, 2015 admin

06/17/15

1. EMOMx10: 3-Positions Snatch (Floor + Knee + Hi Hang) – start light and build as you go

2. For Time (16min Cap):

1mile on Airdyne
30 Pull Ups
40 Wall Balls
50 Row Calories


Competitor’s Program

1. 18×1 Power Snatch @ 65-75% – begin a rep every :30

2. 5×1 Snatch Deadlift (pause at knees) + 2 Snatch Pulls, rest 2mins

3. 10 Sets @ 95%:

10/8 Row Calories
8 Target Burpees – 6″ target

Rest/Walk 2:00

4. 10 Sets:

:30 Airdyne @ moderate pace
:30 Airdyne @ easy pace


“Experience is not what happens to you; its what you do with what happens to you.” – Aldous Huxley

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