June 7 2013
Fitness 3-3-3-3-3 RDL Teams of 2, both working at the same time 4 rounds each for time 25 ab mat sit ups 250 m run Sport and Performance 3-3-3-3-3 Banded Deadlifts @ 60% Bar Weight Teams of 2, both working at the same time 5 rounds each for time 12 T2B 250 m row
June 6 2013
Fitness 3-3-3-3-3 Hang power cleans 4 rounds AMRAP 3 min 3 DU or 10 singles 6 Burpees 9 wall balls Rest 1 minute Performance 2-2-2-2-2 Power clean 4 rounds AMRAP 3 minutes 3 Pull ups 6 Burpees 9 Wall balls 20/14 Rest 1 minute between sets Sport 1-1-1-1-1-1-1 2-Position Clean – heaviest possible, 4 rounds AMRAP 3 minutes 3 HSPU 6 Burpees 9 Wall balls 20/14 Rest 1 minute between sets
June 5 2013
All levels Bench press 5-5-5-5-5 (75-80-85%) Fitness For time 2 rounds 20 DB snatches (10L-10R) 20 Step ups Rest 2 minutes then 2 rounds 20 DB snatches (10L-10R) 20 Walking lunges Sport and Performance For time 2 rounds 20 KB snatch (10L-10R) 20 pistols (alternating) Rest 2 minutes then 2 rounds for time: 20 KB snatch (10L-10R) 20 box jumps
June 4 2013
Fitness 15 minutes for technique High-hang snatch 3 sets for time 100 single skips 20 KB swings 20 KB row (10 R-10 L) Performance 2-2-2-2-2 High-hang snatch Light – medium loading, 3 sets for time 30 DU 20 KB swings 10 Pull ups Sport 2-2-2-2-2 Hi-Hang Snatches Heaviest possible 3 sets for time 100 DU 30 KB swings 24/16 15 pull ups