1/16/12 Mon
SP 3-3-3 PP 2-2-2 PJ 1-1-1 FS 3-3-3-3-3 7min AMRAP 7 Front Squats (135/95) 7 STO (135/95) 7 WBS (20/14)
1/14/12 Sat
Buy In: Cleary Run 20-15-10-5 WBS DB GTO Box Jumps Slam Balls Buy Out: Cleary Run
1/13/12 Fri
3 Position Clean: 2 warm up sets 3 work sets Power Clean: 5 x 2 5 x 1 5min AMRAP 5 Power Clean (135/88) 5 Burpee Box Jumps (24/20)
1-12-12 Th
BB Strength Work 4 Rounds For Time 21 Dead Lifts (135/103) 7 Dips (20lb chain & chin to metal/unassisted) 400m Run Dead Lift Break Down Per Round R1=Reg DL R2=Snatch Grip DL R3= Sumo Dead Lift R4=Reg DL