Wednesday, 7-2-14

Strength – Back Squats – 5-5-5-3-3-3-1-1 W.O.D. -4 Rounds 5 Power Cleans 95/65 10 KB Swings 53/35 15 Pull Ups MORNING SESSIONS: 6AM, 7AM, 8AM, 9AM, 10AM *******EVENING SESSIONS: TODAY ONLY: 3PM, 6PM, 7PM**************

Today 8 and 9am only! Double DT 10 RFT: 12 Deadlifts 155/105 9 Hang Power Clean 6 S2O

Every 90sec – 2 Power Snatch + 1 Full snatch @70-80% for 5 Sets 4RFT: 5 – Muscle Ups 10 – Single Arm DB OHS 45/30 15 – GHD Sit Up 200m Run

Push Press 70% x 3 x 3 Power Clean 70% x 2 x 5 14 Min AMRAP- Ascending Ladder by 3’s 3-6-9-12…. *Each Rd begins with 25 d/u* KBS 70/53 Box Jump Overs 24″/20″

10 Rounds for Time 10 Box Jumps 10 Sit-Ups 10 Pull-ups 10 Reverse Lunges (1.5/1) 10 Push-Ups Begin each round with 40′ Bear Crawl

Warm up: 2RDs at easy pace 15 Reverse Hypers 10 BB Good Mornings 10 BB Strict Press 6 Min EMOM 5 Deadlifts, start @ 60%1rm and build rest 2 min 12 min EMOM – Not TnG. Work Technique Min 1-4: 2 P.Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 P.Clean & 1 Jerk 60-72.5%…