Tuesday 10/9/12

Every 1:00 for 10:00
2 Power Clean + 2 Push Press  225lbs
(from blocks above knees)

10-9-8-7-6-5-4-3-2-1
Toes to Bar

For time:
250m Row (45.3)
Rest 1:30
250m Row (47.6)

Monday 10/8/12

Every 1:00 for 20:00
Odd Minuites: 3 Handstand Push-ups (deficit 45+25)
Even Minutes: 5 Ring Dips
(20 Double unders at the start of every minute)


For time: (15:55Rx)
500m Row
20 Rower Facing Burpees
Rest 2:00

Saturday 10/6/12

For time: (13:49Rx)
7 rounds:
5 Back Squat 225 (must be unbroken)
7 KBS 70 (must be unbroken)
(immediately followed by)
35 Bar Facing Burpees

Friday 10/5/12

Every 1:00 for 20:00
Odd min: 5 Handstand Push-ups (deficit 45+25)
Even min: 7 Toes to Bar

For time: (10:45Rx)
500m Row
50 Double Unders

400m Row
40 Double Unders
300m Row
30 Double Unders
200m Row
20 Double Unders
100m Row
10 Double Unders

Thursday 10/4/12

For time: (3:57Rx)
50-40-30-20-10
Double Unders (unbroken) 

For load:
1 Clean/1 Front Squat/1 Jerk  225,245,265,265,265,265,265

For load:
3 Position Power Clean 225,225

For load:
Clean Pull  365(2/3) 

For time:
20 Shoulder to Overhead 185
40 Bar Facing Burpees

Tuesday 10/2/12

For load:
Bar Dip 2 x 45,90,135,160,180

For load:
Bench Press 5 x 225,245,265,285

5 rounds for time: (16:25Rx)
3 Front Rolls
5 Wall Climb
7 Toes to Bar
9 Box Jump 24”

Monday 10/1/12

For load:
1 Snatch/2 Hang Snatch (below knee)  135,155,175lbs

For load:
1 Snatch/1 Hang Snatch (below knee) 195,205,215,225lbs

For load:
Snatch Pull 275(4/5)