Warm-up Drills
I. 3 x Suicide Sprints
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Olympic Lift EMOTM
Against a 20:00 running clock:
10:00 x Warm-up and work up to a heavy/1RM Clean or Snatch
10:00 EMOTM x Clean or Snatch (functional weight)

Post movements and loads to comments.

For time
Row 1000m
50 x Thrusters (45lbs)
30 x Pull-ups

Post times to comments.

About Samy

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4 Responses to 12.31.2013

  1. Dutch says:

    EMOTM Clean 185#
    Jackie 12:47

  2. Peter says:

    “EMOTM – Cleans”: 115#
    “Jackie” : 11:04 PR! by 1:20

  3. Jen B. says:

    “EMOTM – Cleans”: 115#
    “Jackie”: 10:25 RX

  4. Kerri says:

    Cleans 125lbs

    Jackie 15:22 RX

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