3/8/12 Th
20- 18-16-12-10 Wall Ball Shot (20/14) Hang Power Clean (115/75) SDHP (115/75) ———————- 100 Singles after ea. round
3/7/12 Wed
Mechanics of the Clean Strength Work Squat Clean Thruster Met Con Franesque 25-20-15-10-5 Thrusters (95/65) 5-5-5-5-5 Pull Ups (20# Chain C2B/Chin Over Bar)
3/6/12 Tues
Push Press 5×5 15 min AMRAP 3 Burpees over Bar 5 STO (115/75) 7 KBS (32/20) 15 DU
3/5/12 Mon
Front Squats 5×3 3 RFT 10 OH Squats (75/53) 10 Dips 10 Skull Crusher (45/22) 10 OH Squats (75/53) Island Run