SPARTAN PERFORMANCE                                        CROSSFIT SUFFOLK


15 minutes to practice or work up to a heavy Hi-Hang Clean (no hip, just knee extension).


12 minute AMRAP of:

10 KB Clean & Jerk (left) 24/16kg
15 KBS 24/16kg
10 KB Clean & Jerk (right) 24/16kg
15 KB Hi-Pulls 24/16kg

Notes: The KB should touch the floor between every rep of Clean and Jerks, and every Hi-Pull.







9 Reasons To Olympic Lift For A Better Physique   "Doing cleans teaches the body to move weight fast. This leads to increases in force production, and more force production means more type II fibers being recruited. More type II fiber recruitment equals bigger, stronger, denser, and fuller muscle bellies. This is a classic rich-get-richer scenario."Daniel Brown, For TNation.com


What Runners Can Learn From Cheetahs   “Up to a speed of about 40 miles per hour, there’s very little difference,” Dr. Wilson says. “But what happens after that,” when the cheetah finds another gear and accelerates to 65 miles per hour, “is something we’d like to understand. We believe it can help us to better understand the determinants and limits of speed itself.”—Alan H. Wilson, a professor at the Royal Veterinary College at the University of London

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