October 11 2013

One more week till LIFT UP LUKE register register register!

LIFT UP LUKE REGISTRATION CLICK HERE  

Skill:

Power Clean complex;
Emom 5 min
1 dead hang +1 knees (hang clean) 
1 min rest
Emom 5 min
1 hang
1 clean 
1 min rest
emom 5 min
3x full clean @ 80% 3 rm
WOD:
21-15-9
wall balls 9/6
mb sit ups
4 min time cap
OLY Class (5:30 pm only)
a. emom 5 min (empty bb)
high hang power snatch
hang power snatch
power snatch
drop snatch
b. Power snatch x2 Emom 12 minutes
women increase 2.5 kg, men 5 kg per min
If failure occurs, drop by 2 minutes and maintain that load
c. Snatch Grip DL 5×3

 


Comments

  • Alex — October 11, 2013

    WOD: 3:08rx

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