7/14/16

Strength:

10min EMOM
3 power clean and jerks (TNG)
Start at 60%
Add weight as often as possible

Metcon

From Competitors training program

“American Dream”

20 min AMRAP
1-2-3-4…etc

Squat Clean (185/125)(205/145)
Ring Muscle up

(Modify the muscle up to bar m-up or
Burpee pull up, burpee jumping pull up)

Core:
4min
Hollow hold (:30)
Arch hold (:30)