Mon 7/21/13
S/S SP 4×12 Front Squat ME To 20 with SP wt 12 min AMRAP 1 Clean (155/118) 1 Hang Clean ” 2 STO ” 2 MU Sub: (3 chins & 3 Dips)x2 -(20#chain/BW)
Sat 7/20/13
Compare to 1-7-12 On a continuous clock: Burpees. 5-4-3-2-1 Sit Ups. 2-4-6-8-10 ———————– 70th Run ———————- 3 Rounds 10 Pull Ups 10 Slam Balls 10 Push Ups ———————- 500m Row ———————- 3 Rounds 10 Snatch-Any Way- (100/75) 10 KBS (32/24) 10 SDHP (100/75) ————————- Sit Ups 10-8-6-4-2 Burpees 1-2-3-4-5
Fri. 7/19/13
Big Grace Going Long EMOM for 30 min. Clean and Jerk (135/95) if STO is over 235/180 – (95/65) otherwise. Add 5 pounds total. Each minute After the failed round drop wt by 5lb., Cont. to drop or add back at your discretion.
Th. 7/18/13
4 Rounds 25 WBS (20/14) 20 Cleans Any Way (85/65) 15 BR STO (85/65) 10 per side Lat Jumps over bar