Wednesday 20140205


Complete the entire Eo3 Official Warm-up, found here


4 rounds of...

7 Snatch High-Pull @ 70% of 1RM 
60 second sprint
2 minutes Rest 

Rest 5 minutes

4 rounds of...

7 Clean High-Pull @ 70% of 1RM 
60 second Row sprint @ >300m efforts (competitor) 
2 minutes Rest 

*No rower, do sumo deadlift high pull substitute. Goal = 30+ shin to chin reps. 

*Competitor, Established and Recruit: As prescribed. Each round is max effort. If you do not know your snatch or clean 1 RM, pick a challenging weight. Recruits, this is a great time for skill practice with PVC in these high-pulls.