01142014

01142014

PROGRAM A)

1)Work to ME +10% BW pull-up.  If unable to complete at +10% BW, complete 3x12 pull-ups AHAP resting as needed max 20 minutes for entire evolution

2)For Time:
21 Thrusters AHAP
Row 500m
15 Thrusters AHAP
Row 300m
9 Thrusters AHAP
Row 100m

PROGRAM B)

Strength

Work up to a heavy working weight snatch plus snatch balance x2 plus overhead squat x2,(1+2+2)2 then complete 5 rounds at heavy working weight

Cond

4 Rounds

16 Box jumps 24/20” (step down)

12 Clean to push jerk 135/95

at the end of each round complete a ME set of unbroken pull ups (if you cannot get 10 unbroken pull ups  go ME then complete the remainder of 10 Pull ups)


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