Bench
180x5
210x5
235x7

AMRAP 10 Mins
5x 115 shoulder press
10x 115 deadlift
15x bench box jump

3 full rounds complete plus 4 th round of press, deads and 10 jumps

3-13-13

Speed Snatch

75 10 sets of 2


3 200 meter runs

3-12-13

Hang Clean and Jerk
135x1
155x1
175x1
185x1
195x1
205x1
215x1 new PR


5 rounds for time
10 BW Rows feet elevated
15 kbell swings 35 lb
3 broad jumps

13:00

3/8/13

Military Press
110x5
125x5
145x5

6 rounds for time
15 kbell swings 35lb kbell
10 pushups
sprint first 3 rounds 15 secs on treader 7.0 at 7% incline, last 3 rounds 2 sprints of 15 yards

17:13

3/6/13

Power Snatch
6x2
65
85
95
115
135
140

Pull Ups Dead Hang wide grip
6x2

3-5-13

Box Squat
220x5
255x5
285x5

4 Rounds
10x OH Lunge Walk 5 per leg 10 lb plate
5 20 inch box jumps
10 BW Rows

8:41

3-1-13

Hang Snatch
2,2,2,2,2,2
65
85
95
115
125
135

21,15,9
225 Deadlift

Feet elevated pushups

11:00