09/07/2013
Warm-up Even minutes +5" L-Sit Odd minutes +2 pistols Weightlifting M.E. 3RM Hang Snatch Metabolic Conditioning 18' AMRAP 10 Deadlifts (275/195) 15 Toes to bar 20 Push-ups
08/07/2013
Warm-up Even minutes + 3 Box Jumps (30/24) Odd minutes + 3 Wall-balls Weightlifting M.E. Snatch M.E. Clean and Jerk Strength HBBS 6x6 @70% Conditioning For time: 150 pull-ups 50 Double-unders every time you drop from the bar
06/07/2013
Strength HBBS 10x3 @85% Weightlifting 12' EMOTM 2 P. Cleans + 1 Jerk Metabolic Conditioning 21-15-9 F. Rack Walking Lunges (115/75) Shoulder to OH (115/75)
05/07/2013
Strength HBBS 8x4 @80% Weightlifting 12' EMOTM 1 Snatch + 3 Snatch grip push presses Metabolic Conditioning 10RFT 15 Box jumps (24"/20") 10 Deadlifts (115/75) 5 Push Press (115/75)
03/07/2013
Strength HBBS 7x5 @75% Weightlifting M.E. 3 position clean and 2 jerks Metabolic Conditioning 4RFT 15 burpee toes to bar 20 wall-balls
02/07/2013
Warm-up Even minutes +2 C2B Pull-ups Odd minutes +3 Wall-balls Weightlifting 3 position Snatch (top down) Metabolic Conditioning 7RFT 50 Double-unders 100ft. OH Walking Lunge (45/25)
01/07/2013
Weightlifting M.E. Snatch M.E. Clean and Jerk Strength HBBS 6x6 @70% Metabolic Conditioning For Time: 20 Burpees 30 S.A. alt KB Snatches (24/16) 20 Burpees