12/31/12 PM

PM
CONDITIONING
5min AMRAP of:
10 UB Deadlift @ 225
10 HSPU
20 Double-unders
R: 3+2 hspu

Rest 5min

5min AMRAP of:
8 KB Swings @ 72
8 Ring Dips
20cal Row
R: 2+15cal

Rest 5min

5min AMRAP of:
6 DB Snatch @ 60
6 Clapping Push-ups (feet on 45# plate)
4 x 15m Shuttle Run
R: 5

12/7/12

Core - GHD Complex 3 x 10
Ghd
Gh raise
Back extension

OLYMPIC
Every 30 seconds complete:
5 x 2 Power Cleans + 2 Power Clean & Jerk (50%) 135
5 x 2 Power Cleans + 1 Power Clean & Jerk (62%) 165
5 x 2 Power Cleans (72%) 195
5 x 1 Power Cleans (78%) 205
Rest 30 seconds after completing all reps at each weight

STRENGTH
Push Press 1 x 8 (62%) 135
2 x 5 (70%) 155
2 x 3 (78%) 175

Front Squat 4 x 5 (work to heavy)
175, 195, 205, 225 (4)

CONDITIONING
EMOM for 10min:
6 Hang Cleans @ 135
6 Clapping Push-ups

Avg: 18 sec

10/6/12

Quickly find heavy Snatch: 185

Quickly find heavy Clean and Jerk: 225

21-15-9
Cleans 155
Clapping push ups
Time: 6:58

Immediately run mile

Time: 8:02
Total time: 15:43