160106 – Stoke It

Screen Shot 2016-01-04 at 11.55.40 AM

I don’t know about you but I’m feeling fat and sassy after the holidays.  We’re gonna change things up a bit to get those little cellular furnaces stoked.

“If the furnace is hot enough, anything will burn.”  John L. Parker


Every 1:30 for 9:00 (7 total sets):

3-Position Snatch (power position, just above knee, floor)

Begin between 60% of 1rm Snatch and work to a max for the complex.

Strength/Skill – alt E2MOM

1a) 3X8/5x Pullup + ME UB Kipping Pullup

1b) 3X5x Thrusters – work up heaviest possible



30x Wall Ball 20/14#

20x Pushup

100m sprint



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