15
Jan
1/15/15 Comp
Clean Technique
Power Pos.
Above the Knee
Start postion
working to a shrug (triple ext) and then to a full clean at each position. Get your thumbs ready!
Then: 15 min to apply your knowledge
Full Clean work
Skill: 1/!5/2015
Outlaw Connectivity work
Conditioning
1)
Row 20 Cal (no straps)
60 wall balls (20/14) goal is to be unbroken
Row 20 Cal
Rest 10 min
6 min AMRAP (at a smooth steady pace)
3 m-ups
7 Power snatches (115/75)
50 ft shuttle run
then with no rest
at all out pace!
3 min AMRAP
5 m-ups
9 snatches
50 ft shuttle run