Th. 4/3/14
BB Bench 5×5 RDL’s 5×5 S/S: Dips 4×10 DB Skull Crusher 4×10 Wt’d walking Lunges 3×20 steps (use DB’s or KB’s)
Wed. 4/2/14
Snatch Lift Offs 3×4 ———————— Snatch High Pull 4×3 ———————- Hang Snatch 5×2 ——————— 3 Rounds 2 I-Run 5 Burpee Box Jumps (over and back) (24//20) 15 R-KBS (32/24) 20 DU 25 Singles
Tues 4/1/14
Front Squats 5×5 ———————- BB Complex for Load Every 90 sec for 15min 1 Hang Clean 1 Clean 1 Jerk 10 sets total ————————- Cleary Run
Mon. 3/31/14
On A Continuous Clock: 2 Rounds 10 Burpees 10 Pull Ups 10 Push Ups 10 Air Squats 3 Rounds 250m Row 15 WBS (20/15) 10 T2B 4 Rounds 10 Ball Slams 20 Prisoner lunge jumps (10per side) 40 Flutter Kicks (20 per side)
