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7/16/12
2 rounds:
-75 double unders
-30 power cleans (135#)
-400 m run = 14:15
post:
10-15 min core work

7/17/12
row 4 x 500 m @ <1:55, row 250 m = :52
-2 min rest between rows
then:
front squat x 2- on 2 min:
-135#, 4 @ 185#, 2 @ 205#

7/18/12
Snatch:
-135# x 3,3,3; 145# x 3,3,3; 155# x 2,2
1 arm snatch (3 each arm)
-65#, 65#, 65#
Muscle Snatch
-65# x 8,8

7/20/12
15 MIN:
-200 2x unders, then AMRAP
-5 push press (95#)
-10 pullups
-15 squats = 11 rounds even

7/22/12
rings work:
-ring dips
-muscle ups
-ring HSPU – 6×2
-handstand walking

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