August 5, 2015 admin

08/05/15

1. EMOM x 6: :10-:20 HS Hold + Bike w/time remaining

2. EMOM x 6: 6 Plank Walks + Row w/time remaining

3. 6mins: [:30 Jump Rope, 20 Lunges, 10 Sit Ups]

4. 6mins: [10 Ring Rows, 100m Run (50m D/B)]


Competitor’s Program

1a. 3×1 Snatch Deadlift (pause at knees on way up and down) + 1 Snatch Pull, rest :10 b/w reps, rest :60
1b. 3×2 Snatch Balance + 2 OHS, rest :60

2. 4 Sets at Easy Pace:

500m Row
2 Wall Walks – 5 sec hold at top
:30 /side plank
30 Airdyne Calories

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