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Friday 140725

1) Front Squat 5 (75%) – 5 (80%) – 5+ (85%)

2) Shoulder Press 5 (75%) – 5 (80%) – 5+ (85%)

2) For time:

800m Run
10 Push Jerk 165#/105#
30 burpee’s

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Thursday 140724

Advanced:

As many rounds as possible in 2omins of:

5 burpee box jump overs 24/20″

10 kettlbell swings 2/1.5 pood

30 double unders

Intermediate:

As many rounds as possible in 2omins of:

5 burpee box jump overs

10 kettlbell swings

15 double unders

Baseline:

As many rounds as possible in 2omins of:

5 burpee box jump overs

10 kettlbell swings 2/1.5 pood

60 Single unders

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Wednesday 140723

Advanced:

1) 5 sets:

Good Mornings 7 reps
GHD Sit-ups 10 reps

2) 21-15-9 reps for time of:

hang power clean 135/95#
toes to bar

Intermediate:

1) 5 sets:

Good Mornings 7 reps
Med ball weighted V-ups 10 reps

2) 21-15-9 reps for time of:

hang power cleans
V-ups

Baseline:

1) 5 sets:

Good Mornings 7 reps
Sit-ups 10 reps

2) 21-15-9 reps for time of:

Kettlbell swings
sit-ups

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