Tues 11/18/12
Clean High Pull 5×5 5 Rounds 3 Power Cleans (185/135) 6 C2B Pull Ups 9 Sit Ups 1 Rope Climb (sub 5 chins & 5 Dips) 100m Run
Mon 12-17-12
SP 5×5 DB Work 5-4-3-2-1 21-15-10-6 WBS (20@11/14@9) KBS (32/24) Box Jumps (24/20) Dutty Buy Out: 250m Row I-Run (out 1 In 2)
Sat 12/15/12
2 Rounds 100m Run 10 Push Ups/10 Sit Ups/10 Push Ups 100m Run 10 Air Squats/10 Sit Ups/10 Air squats 100m Run 10 Burpees/10 Sit Ups/10 Burpees 100m Run 10 Pull Ups/10 Sit Ups/10 Pull Ups 100m Run 10 Squat Jumps/10 Sit Ups/10 Squat Jumps Buy Out: 70th Run
Snatch Work Single Arm DB Shoulder Press KB’s Runs And More Runs How Much of the work you complete will be based on the efficiency by which you move through the programming.