4/20/13 Sat
4 Rounds 10 Dead Lifts 10 Sit Ups 10 Air Squats 400 m run 20 Total- Lateral Jumps over Bar 20 Total- Mtn Climbers 20 Total- Snatches KB or DB
Fri 4/19/13
Take 15 min Build to a heavy snatch 3 Rounds 10 min cap 5 Pull Ups 10 Push Ups 5 Squat Snatch (80/58) 5 Hang Power Snatch (80/58) 5 OHS (80/58) For Time 70th Run 10 Burpees 400m 10 Burpees 200m 10 Burpees I-Run 10 Burpees Row sub=600-500-350-250
Th 4-18-13
Take 15 minutes and Build To A Heavy Set Of Squat Clean & Jerks 5 Rounds 5 Dips (20#/BW) 10 KB Snatch – Total – (24/16) 10 Squat Cleans (185/135)Rx (170/120)Sx 5 Chin Ups (20#/BW)
Wed 4/17/13
5 x1:2 – Heaving Snatch Balance:OHS 5 Rounds 6 Power Snatch (135/100) 5 Deficit HSPU (2 45’s & ab mat / 2 25’s & ab mat) – sub 10 Push UPs – 4 Pistols – sub 4 Box Squat Pistols or 12 Air Squats – 3 Burpees over Bar