COMPETITORS 4.9.16/4.10.16

April 08, 2016

This work will be either for Saturday or Sunday. Whichever day you choose the other will be a rest day

A. ENDURANCE:
5 Rounds
200m Run with sand bag + 400m Run with no bag
rest 3:00

B. OLY:
Every :90 for 5 sets
Power Clean + 5 second eccentric (lowering) to low hang postion, hold for 1 second at the Hang, then Hang Power Clean
Work across at 70%

C. METCON
TEAMS OF 2
30 Power cleans (155,105)
30 Wallballs (30,20)
30 Toes 2 Bar
6 Rope Climbs
30 Toes 2 Bar
30 Wallballs
30 Power cleans

D. ACCESSORY
6×8 Reps
Bent Over Dumbell or Barbell Rows
–not pendlay rows, bar does not touch the ground. Just below the knees.

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