Modified Outlaw Power (430)
1) 5 min Snatch practice
2) E2MOM. Hang Clean based off 3RM from Wed 140507. 1×3 @95%, 1×3@90%, 1x ME @85% (no more than 8x)
1) Front Squat. 1x ME @ your 1RM Clean.
“Beat the Coach” 245# x 10.
E90S alt 2a &2b
2a) Glute/Ham Raises 5-8x. ASAP… as slow as possible.
2b) Strict T2B 5-8x. ASAP.
Complete 2 total rds of 50 sec ME work & 10 sec rest/transition of the following circuit (no particular starting station or order)
Row or AirDyne (don’t worry about calories or distance, just GO!!!)
Burpee Box Jump-overs 30/24 (you may touch top of box or not, just don’t leave any DNA on the boxes)
1 full minute of rest between rounds
CFV Monday WOD
20min AMRAP of