Tues. 8/13/13
OHS 4×12 Then 4-3-2-1-1-1-1 ———————- 10! Hang Power Snatch@50-60% of 1Rm Snatch Pull Ups 20! DU (sub: 5 Burpees & 20 Singles each round) 10! = Countdown from 10 to 1 20! = Countdown from 20-11
Mon. 8/12/13
S/S: Deadlift 5×5 20′ Rope Climb 5×1 4 Rounds 5 Hang Power Clean & Jerk 10 Burpees 15 DU 20 Singles Rtg (185/130) Rx (155/115) Sx (135/100)
Fri. 8/9/13
On a 10 min clock 400m Run 15 Burpees 400m Run 15 Burpees After 10min has expired 3 – 200m runs every 3 min on the min start the run. After the last 200m run 5 acceleration sprints. 20-40-60 yards
Th. 8/8/13
DC Special 10! – Rx (140/100) Split Jerk Front Squat Power Snatch