February 4, 2014

photo 4-8


TONIGHT:  NUTRITION 101 CLINIC @ 7pm with Coach Nyra



5 rounds for time:

10 Power Snatches (95/65) (Performnace: 115/75)

30 Double-Unders

200m Run

Supplemental Performance Training:

7 reps of:

Three-Position Pausing Squat Cleans

Pause for 2 seconds at each position, checking to ensure proper positioning then perform a full clean from that position

Position 1: At the Knees

Position 2: Mid=thigh

Position 3: High Hang (Pockets)


Five sets not for time:

3 muscle-ups

10 Front Rack Walking Lunges


*Use an Axel Bar if possible.  The long Axel Bar weighs #25 for reference.