Monday, 2-20-12

Every :30 for 5 min (10 sets) 4-6 Weighted Pull Ups (6-8Pull ups) rest 2 min Every :30 for 5min (10 sets) 4-6 Weight Dips (6-8 Dips) rest 2 min Every :30 for 5 min (10 sets) 7-10 Hollow Rocks 14 min EMOM Even- 8 Thrusters 135/95 Odd- 12 Burpee over bar  

Strength/Skill – Clean & Jerk “Grace” For time: 30 Clean & Jerks 135/95 Rest 2 mins. Tabata Squats

Strength: Back Squat 6 min EMOM 3 @ 70%   10 RFT 3 Power Cleans 225/155 10 Burpees 30 D/U’s

E2MOM for 12 min 2 Deadlifts *Increasing, build to a heavy double* 5 min AMRAP Hollow Rocks EMOM- 5 Deadlifts 225/155 …rest 2 min… 7 min AMRAP Wallballs 20/14 EMOM- 5 Deadlifts 225/155

Strength: Deadlifts: 6min Emom 5 @ 70-80%   15 MINUTE ASCENDING LADDER 1  THRUSTER 155#/115# – 30 D/U’s 2  THRUSTERS – 30 D/U’s CONTINUE INCREASING REPS BY ONE, D/U’s STAY THE SAME

GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS Strength/Skill – Back Squat 21-15-9 reps for time of: 225/155 pound Back squat 53/35 KB Power Snatch