programs gym photos nutrition videos

Workout of the day for Friday December 9th 2016


snatch shrug+snatch pull+snatch - any variation
clean shrug+clean pull+squat clean

3 moderate sets of 3+2+1 - climbing


20 min to complete

"Clark Drive"

50 cal row C2
40 russian kb swings
30 pull ups/ring rows 
20 hspu/pike variations/DB shoulder press/push ups
100 double unders/200 singles

- stagger start in the event of a large class
- avoid pushing to hard on the row


2 min banded couch stretch per side
20 floor angels