11-19-11 Sat
For Time 45min Cap 10 Power Snatch (95/63) 2-Island Runs 15 Power Clean (95/63) 3 Rounds Of Cindy 25 Burpees 25 A-KBS (24/16) 25 Box Jumps (24/20) 25 Thrusters (95/63) 3 Rounds Of Cindy 15 Power Cleans (95/63) 2-Island Runs 10 Power Snatch (95/63)
11/18/11 Fri
3 Rounds For Time 400m Run 10 Box Jumps (20/16) 15 DU 300m Row 15 DU 10 Wt’d Step Ups
11-17-11 Th
5 Rounds For Time 15 Wall Ball Shots (20/14) 12 Push Press (95/63) 10 Push Ups 8 Dips 2 Island Runs Rx = Strict Mechanics and ROM in addition to Wt.
11-16-11 Wed
Snatch Work – Till the bottom of the hour 3 HSHP – 3 SHP – 3 P Snatch (2″-4″-6″) 3 RFT 5 HSPU 10 Sandbag get ups 400m Run Buy Out 30 Burpees