Th. 7/25/13
BR SP 4×5 ————– Power Clean 2-2-2-1-1-1-1 ——————————- Clean Ladder EMOM for 10 min perform 1 Power Clean and 1 Hang Squat Clean & Jerk Rtg-(225/155) Rx-(205/140) Sx-(165/115) ———————————————————————————
Wed. 7/24/13
Snatch Complex 6×2@70-80% 1 Snatch High Pull 1 Power Snatch 1 OHS Snatch Grip Dead Lift 5-3-2-2-1-1-1 build to heavy Time Permitting NFT 3 Rounds 400Run/200/I-Run 350Row/250/150 10 Singles 10 DU 10 Singles 10 DU
Tues. 7/23/13
PP 5-4-3-2-2-1-1-1 70th/400/200/I-Run 20 WBS (20/14) 15 KBS (24/20) 10 Burpees onto 45lb Bumper 5 C2B Pull Ups
Mon 7/21/13
S/S SP 4×12 Front Squat ME To 20 with SP wt 12 min AMRAP 1 Clean (155/118) 1 Hang Clean ” 2 STO ” 2 MU Sub: (3 chins & 3 Dips)x2 -(20#chain/BW)