Power All The Things, Push Press, and Boat Games 01.13.2015

It all starts with the hollow.

Fitness:
12:00 to Push Press to heavy set of 4.
*Build load, sets of 4 the whole way, short rest.

Ring Plank x 3 @ 90% effort

5-10 x 100m Row

Competition:
5:00 HS Hold Work
5:00 HS Shoulder Taps
5:00 HS Walking Practice

Power Snatch + OHS
2x(1+1) @ 65%, 2x(1+1) @ 70%, 2x(1+1) @ 75%

Power Clean + Power Jerk
5×1 @ 75%

Ring Support Hold x 5 @ 85% effort
*Hold turn out if everything else is perfect.

2 x 4:00 very hard Airdyne, stay hands and feet!
*Full recovery between.

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