6/27/12 Wed
5×3 Push Jerk 4×2 Clean pull 3×1 Clean and Jerk Build to a Heavy on ea of the movements. 7 Rounds 7 Clean -Any Way- (135/95) 7 Burpee Box Jump Air Squat (20/16) 7 DU (sub:21 Singles & 7 Burpees) Buy Out: 7 Clean & Jerk
6/26/12 Tues
5×8 OH Squats 5×5 Rev Grip BB Row 5×5 Dead Hang Pull Ups 4×6 Front Squats 5×5 Dips 5×5 Clean Pulls
6/25/12 Mon
Island Run (sub: 200m Row = Sx) 50 DU (sub: 5 Push Ups, 10 Air Squats, 20 Burpees) 12 Snatch – Any Way- (100/70) 10 Back Thrusters (100/70) Island Run 40 DU (4 PU, 8 AS, 15 Burp.) 10 Snatch 8 Back Thrusters I-Run 30 DU (3, 6, 10) 8 Snatch 6 B-Thrusters I-Run 20 […]
6/25/12 Mon
Island Run 50 DU (sub 5 Push Ups, 10 Air Squats, 20 Burpees) 12 Snatch – Any Way- (100/70) 8 OH Squat (100/70) Island Run 40 DU (4 PU, 8 AS, 15 Burp.) 10 Snatch 6 OH Squat I-Run 30 DU (3, 8, 10) 8 Snatch 4 OH Squat I-Run 20 DU 6 Snatch 2 […]