27.Jan.2016

FOUNDATION

A. 6min EMOM: 3 DB RDL @30X1 tempo (HAP)

B. 6min EMOM:
2 hang power cleans + 1 front squat (tough load)

C. 3x4 push press (HAP)
*rest 90sec b/w sets

D. 3 sets:
-10/side; side plank w/rotations
-30sec hollow body rock


LIFE

A. 2min EMOM: 3 power snatches (70% of 1rm)
2min EMOM: 5 power snatches
2min EMOM: 7 power snatches
*must be complete under the *50sec mark
*do NOT TnG

B. 6min EMOM:
4 squat cleans (build between 65%-75%)
*do NOT TnG

C. 3x2.2.2 push press for speed  (HAP)
*rest 10sec b/w cluster
*rest 90sec b/w sets

D. 3 sets:
-10/side; side plank w/rotations
-30sec hollow body rock


SPORT

A. 2min EMOM: 3 TnG  power snatches (70% of 1rm)
2min EMOM:  5 TnG  power snatches
2min EMOM: 7 TnG power snatches
*must be complete under the *50sec mark
*do NOT TnG

B. 6min EMOM:
4 squat cleans (build between 65%-75%)
*do NOT TnG

C. 3x2.2.2 push press for speed  (HAP)
*rest 10sec b/w cluster
*rest 90sec b/w sets

D. 3 sets:
-10/side; db side plank w/rotations
-30sec hollow body rock