1/31/15

Competitor:

 

Session 1:

 

1) Alternating EMOM for 14:00-

 

3 UB Hang Cleans @ 80% of 3RM (from power position)

 

10 Burpee Box Jumps 24/20″

 

2) “Cindy”

 

20:00 AMRAP of:

 

5 Pull-ups

10 Push-ups (hand release)

15 Air Squats

 

Session 2:

 

1a) Jerk from Blocks/Racks (based on 1rm jerk) – 5×5@75% – rest 60 sec.

 

1b) Halting Clean Pull (Pause Just Below knee & at Power Pos, based on 1rm clean) – 5×5@75% – rest 60 sec.

 

2) At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

 

30:00 Row for distance

 

Streamline:

 

BBG:

 

Alternating EMOM for 10:00-

 

3 UB Hang Cleans @ 80% of 3RM (from power position)

 

30 Double Unders

 

Conditioning:

 

20:00 AMRAP of:

 

5 Pull-ups

10 Push-ups (hand release)

15 Air Squats

 

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