5/17/12 Th
Buy In: 25 DU (sub 125 singles) 5 Rounds 20 Lunges (115/80) -10 Back & 10 Front- 15 Slam Balls 10 SDHP (115/80) 5 Split Jerks (115/80) Buy Out: 25 DU (sub 125 singles)
5/16/12 Wed
Up Right Rows Rev Grip BB Row Burg Warm Up W/ Clean Mod. Power Clean Drops 7 RFT 3 Power Cleans (165/113) 6 KBS – Dirty South Standard- (24/20) 9 Sit Ups
5/15/12 Tues
Clean Pull Clean High Pull 5 x 1,1 Power Clean Build To Heavy 1 5 Rounds 5 Hang Cleans (135/95) 10 -5 per side- DB Thrusters (50/35) 15 DU
5/14/12 Mon
5 Sets 20 Back Squats – Empty Bar 15 DB Bench Press 10 Dips 5 Push Ups 3 Chins 1-3 min Rest Before Beginning Next Set 7 Min. AMRAP 3 HSPU (sub 6 pike push up) 6 Med Ball Cleans 9 Box Jumps (20/16)