September 30, 2015 admin

09/30/15

1. EMOM x 15: 3 Cleans

Min 1-5: From the Hi-Hang
Min 6-10: From the Knee
Min 11-15: From the Floor

2. EMOM x 12 @ easy pace:

Odds: :45 Bear Crawl
Evens: :45 Airdyne


Competitor’s Program

1. 3×3 TnG Power Snatch – tough, rest 2mins

2. 3×3 TnG Power Clean – tough, rest 2mins

3a. 3×5 Unweighted Glute Bridges – pause :07 at the top, rest :60
3b. 3×6-8 Weighted Hip Extensions, rest :60

4. At easy to moderate effort:

3mins: Airdyne
3mins: [5 Russian KB Swings 32/24 + 10 Lunges]
3mins: Row
3mins: [75 Single Unders + 6 Box Jump Overs 20/24]
800m Run


“I’m thankful for my struggle because without it I wouldn’t have stumbled across my strength.”

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