Snatch Complex Deadlift Hang Shrug x2 Power Snatch Hang Full Snatch x2 5-6 sets AMRAP 8 30 squats 30 pushups 30 kb swings 30 situps 30 box jumps
280212
February 28th, 2012
Bench Press Heavy Single Weighted Pullups 5×5 change grip. Build 5 Rounds Hang clean x8 Ring dips x12 Rest 90s
270212
February 27th, 2012
Sumo Deadlift 8 sets of 3 reps 15 min AMRAP 12 Abmat Sit Ups 9 Pullups 6 Front Squats 3 Push Press
240212
February 24th, 2012
Seated Press 10 sets of 3 reps AMRAP 10 min 30 double unders 15 power snatch
230212
February 23rd, 2012
Front Squat 10×2 OTM 5 Rounds for time 10 DB Snatch R. Arm 10 DB Snatch L. Arm 15 Step Down Box Jumps 15 Push ups
220212
February 22nd, 2012
Snatchs 3 sets of 2 reps @80% 7 rounds for time 7 Dead lifts 5 Box Jumps
210212
February 21st, 2012
Seated Press Heavy Single Every minute on the minute x20min 2 hspu 4 Pullups 8 burpees
200212
February 20th, 2012
Front Squat Heavy Single 6 min amrap 12 step ups 8 KB swing 6 knees to elbow Rest 2 min repeat
170212
February 17th, 2012
Bench 10 sets of 3 reps 5 Rounds Row 500m 15 Toes to Bar Rest 4 min *Record each round individually
160212
February 16th, 2012
Squat Heavy Single 5 Rounds for time 10 Box Step Ups/leg 10 KB Swing 10 Thrusters
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