September 21, 2015 admin

09/21/15

1. EMOM x 15:

1st 5mins:  3 Snatches from Hi-Hang
2nd 5mins: 3 Snatches from Above Knee
3rd 5mins: 3 Snatches from Floor

2. 4 Sets:

:30 Sit Ups
:15 Rest
:30 Push Ups
:15 Rest
:30 Pull Ups
2mins Rest


Competitor’s Program

1. 3×10-12 Back Rack Reverse Lunges, rest 2mins

2a. 3×4 Single Leg Glute Bridges /leg, 10X5, rest :60
2b. 3×3-5 Strict HSPU, 30X1, rest :90

3. 6 Sets – for equal times:

350m Row – goal is .5-1 second faster than LW
:90 Walk/Rest


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