3/7/12 Wed
Mechanics of the Clean Strength Work Squat Clean Thruster Met Con Franesque 25-20-15-10-5 Thrusters (95/65) 5-5-5-5-5 Pull Ups (20# Chain C2B/Chin Over Bar)
3/6/12 Tues
Push Press 5×5 15 min AMRAP 3 Burpees over Bar 5 STO (115/75) 7 KBS (32/20) 15 DU
3/5/12 Mon
Front Squats 5×3 3 RFT 10 OH Squats (75/53) 10 Dips 10 Skull Crusher (45/22) 10 OH Squats (75/53) Island Run
3/3/12 Sat
10 Hang Power Snatch (75/53) 10 Box Jumps (20/16) 10 Pull Ups 70th 10’s 400 10’s 2 Island Runs 10’s Island Run