Th. 9/5/13
Buy In: 70th Run 500m Row ————- 5 Rounds 1 Rope Climb (sub = coaches discretion) 3 Squat Clean (185/135) 5 Deficit HSPU (2-45’sper+AbMat /1-45per+AB Mat) 7 Pull Ups Sand Bag I-Run (70ish/50ish)
Wed. 9/4/13
Snatch 8×2 70-70-75-75-80-80-85-85% of 1Rm 4 Rounds 5 MU sub: (5 chins & 5 HRPU)x3 10 Hang Power Snatch (115/88) 20 DU sub: 5 Burpees & 40 singles
Tues. 9/3/13
Back Squats 5×5 – Heavy Work SP 4×12 – Medium To Heavy Work OHS 3×10 – Light To Medium Work ————————————– 4 Rounds 3 OHS 5 BR Thrusters 7 T2B 5 Hang Clean & Jerk 3 FR Lunges per leg Rtg (155/118) Rx (135/103) Sx (115/88)
Mon. 9/2/13
“Hotshots 19” 6 Rounds 30 Air Squats 19 Power Clean (135/103) 7 Strict Pull Ups 400m Run