May 3 2013
All levels Skills GHD sit ups DU fundamentals Conditioning 2 sets for reps 6 minute clock 1000m row then…AMRAP DU Rest 6 minutes Mobilize during your rest period, hip, shoulder, glutes.
May 2 2013
Level 1 and 2 Bench press 5-5-5-5-5 Box Squats 3-3-3-3 Weighted Pull ups 1-1-1 Fundamentals Bench press 5-5-5-5-5 Box Squats 3-3-3-3 Pull ups (negatives) 3-3-3
May 1 2013
Level 2 Speed/skill EMOM x 7 1 power snatch + 3 OHS (afap) Add load each set Conditioning 12 min clock 100 DU (buy-in) AMRAP… 5 HSPU 15 T2B Level 1 and Fitness Speed/skill EMOM x 7 1 DB hang power clean + 4 DB split jerk Conditioning 12 min clock 250 single skips (buy-in) AMRAP… 5 pushups 15 V sit ups