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