Saturday 8-31-13

"Hotshots"
6 Rounds
30 Air Squats
19 Power Cleans
7 Strict Pull ups
400 M Run

Friday 8-30-13

15 min to establish a 1rm snatch

5 min transition

EMOM 10 min
3 snatches @ 75% of your 1rm

Thursday 8-29-13

21-15-9-15-21
Thruster (95#/55#)
Ring dip

Wednesday 8-28-13

3-3-3-3-3
Clean from blocks
   * bar should be at pockets
   

Tuesday 9-24-13

10 Minute AMRAP:
200 Meter Sprint
10 Back Squats (225#/135#)

Tuesday 8-27-13

"Falkel"
25 min AMRAP
8 HSPU
8 box jumps
1rope climb

Monday 8-25-13

21-15-9
Squat clean (115#/75#)
Toes to bar