COMPETITORS 9.23/9.24.15

September 22, 2015

Choose either day for active recovery/rest and work the other day.

A. ENDURANCE
Row 10 calories
10 Burpees
Row 12 calories
12 Burpees
Row 14 calories
14 Burpees
Row 16 calories
16 Burpees
Row 18 calories
18 Burpees
Row 20 calories
20 Burpees

B. OLY
E2M 14
3 seconds
Concentric(up) to the knee and hold for 1 second at knee Full Hang Snatch from knee, then 5 second eccentric(down) to just below the knee and 1 sec pause at knee and Full Hang Snatch.

Add weight each set up to a max.

C. METCON
21-15-9
Box Jumps (30,24)
Deadlifts (275,185)

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