09.25.13

5 HPS
15 Burpees
5 HC
15 Pullups
10 HPS
15 Burpees
10 HC
15 Pullups
15 HPS
15 Burpees
15 HC
15 Pullups

09.23.13

3 RFT
12 Hang Power Clean
15 Wall Ball Shots
7 Ring Rows

-Rest 2 min-

In 5 min complete:
Run 400m
AMRAP
5 C2B Pullups
5 Clapping Pushups

08.28.13

Strength / Focus

deload week

Back Squat 8 x 3 @ ~50%
Hang Power Clean 5 x 5
Snatch 3 x 5 @ ~ 60%
Front Squat 5 x 3 @ ~70%

Conditioning

5 Rounds
5 Hang Squat Clean @ 185 (scale +/- to ~60% 1RM)
7 Over bar burpees (jump and land w/ both feet)
14 KB Swings @ 53