W2

Monday- October 13,2014

Cl Int + Snatch Pulls + EMOM Conditioning Based + Cyclical MAP
A. Power Clean.Hang Clean.Clean, all TnG, build to tough set
B. Snatch Pulls @ 95%, 3 x 4 reps, drop from the top
+
20 min EMOM
1st- 5 Thrusters, 185#
2nd- 5 CTB Pull Ups + 5 Box Jumps, 24” rebounding
+
10 sets of:
30 sec Row @ 90% aerobic
30 sec rest
+
HS Walk Practice

RESULTS:
A. 245
B. 225
EMOM: still having trouble with the 185 thrusters. Had to drop to 155
After 3 sets.
Row: completed
Hs walk practice: completed