August 5, 2015 admin

08/04/15

1. EMOM x 10: 2 Split Jerks or 2 Push Press – build as you go

2. EMOM x 10:

Odds: 5 Unbroken Hang Power Cleans or Deadlifts
Evens: 10 Wall Balls

3. EMOM x 10:

Odds: 10/8 Row Calories
Evens: 10 Push Ups


Competitor’s Program

1. CGBP: 2-2-1-1, 20X1 – build so last set is near maximal

2a. 3×6-8 Back Rack Step Ups /leg, 20″/16″, rest :90 – control the way down as much as possible
2b. 3×4-8 Strict Ring Dips, 20X2, rest :90

3. EMOM x 15:

Min 1: 14 Russian KB Swings 32/24
Min 2: 6 Burpee Box Jumps 24/20
Min 3: :30 Row – moderate

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