02152014

02152014


PROGRAM A)

1a)Rack Jerk 7x2 AHAP

rest 1 min

1b)Clean Pull 7x2 @ 70% Front Squat

rest 1 min

2)3 RFT:

10 Power Cleans

10 Push Press

10 Squats

10 Burpee penalty everytime the bar leaves your hands during a round; the bar should only rest on the ground in between rounds if needed.

PROGRAM B)

Strength

Work up to a heavy Clean + FS + Jerk (1+2+3) then 5x1 at weight

Cond

Row 1000m/run 800m

then 

3 Rounds

100 DU

25 Box jumps 24/20

15 PWR snatches @ 75/55

then

Row 1000m/run 800


No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

720 SE Pioneer Way Oak Harbor Wa 98277