7/20/12 Fri
Build To A Heavy Snatch 5 Rounds For Time 30min Cap 10 Snatch (95/65) 10 Pull Ups 10 Thrusters (95/65) 10 DU (sub: 30 singles & 5 Burpees) I-Run Out 3 In 2
7/19/12 Th
Strength Work Work Till 10 min to the Hour Complete 1 exercise then move to another you choose the order and # of exercises you do. Group the ex. into 2 upper body: a core and extremity, then 1 lower body. Traps Shrugs 3×12 upright row 3/12 Bi’s Chins 4×5 BB Curl and 3/4 Press […]
7/18/12 Wed
10 Rounds 37min Time Cap 5 per side DB Snatch (45+/30+) 5 Pull Ups 15 DU sub 30 singles & 3 Burpees Run To Rower Out 2 – In 3 150m Row Buy Out: 10 Lunges 5 Burpees
7/17/12 Tues
5×5 Push Jerk 5×5 Dead Lift Compare To 2/28/12 7 RFT 7 SDHP (135/88) 7 Box Jumps (30/24)