3/30/12 Fri
Snatch Work 3 Rounds For Time 12 PP (115/75) 10 Box Jumps @ 20″ 8 Dips (20# Chain & C2M / BW) 10 Box Jumps 4 Renegade Rows 10 Box Jumps Cleary Run after Round 1 70th after 2 400 after 3
3/29/12 Th
Front Squats- 1×20@empty bar – 5×5 – 1 x max reps to 20@50% of 5RM 10min AMRAP 6 Hang Power Clean (115/75) 8 Front Squats (115/75) 10 SDHP (115/75)
3/28/12 Wed
SP 4-4-4 PP 3-3-3 PJ 2-2-2 SJ 1-1-1 12-9-6 (Island Run after each round) Thrusters (135/88) Burpees DU
3/27/12 Tues
Power Cleans warm up sets 3-3-3 work sets 2-2-2 Heavy Sets 1-1-1 5 RFT 3 Hang Squat Cleans (155/103) 6 Box Jumps (30/24) 10 per side Lat Jumps over Bar