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8/27/12
12 minutes AMRAP
:Barbell complex (135/95) of:
-4 Deadlifts
-3 Hang Power Cleans
-2 Lunges (Bar in front-rack position, 1 rep per leg)
-2 Push Jerks
= 10 rounds, 1 push jerk
post: core work

8/28/12
3 rounds:
– 20 squats (155#)
– 30 box jumps (24″)
– 40m bear crawl = 11:30
post:
Front Squat: 4-3-2-3-4 (155#-185-205-205-135)

8/29/12
Squat clean: 9×2
135#, 155, 165, 175, 185, 185, 195, 195, 205
-10 dips between first 6 rounds

8/31/12
15 min snatch skill work:
-muscle snatch
-snatch grip push press
-snatch balance
Then
-5 min burpees = 80
Then
?? Don’t remember. Something heavy or skill

9/2/12
2 rounds
– 50 sit ups
– 25 L one arm swing (35#)
– 25 R one arm swing
– 40 box jump (30″) = 8:59
Post:
5×5 DL -225#

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