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5/29/13
A- 12 min AMRAP
– 10 thrusters (135#)
– 20 pullups
– 20 burpees = 3 rounds
* cut short from 20 min AMRAP

B – Squat @ 3 min
– 4 x 235#
– 3 x 265
– 2 x 295
– 7 x 235
– 7 x 235

5/30/13
A- 3x / untimed
– 8-10 HSPU
– 3-5 MU

B- 15 min work on Heavy Jerk
– 5 x 5 press (95#) @ 1 min
– up to 175# x 2 x 3

C- 4 min OTM
– 5 thrusters (135#)
– 10 C2B pullups

D- Dips x max @ 1011 = 13,10,8

6/1/13
A- 15 min work clean
– 135# x 3 muscle cleans (5 sets on min)
– up to 235# x 1

B- 4 sets snatch (power, hang, high hang)
* 4 sets, not 5 as shoulder was bugging me
= 135#, 135, 145, 145

C- F squat:
5 – 185#
3 – 205
1 – 225
5 – 225
3 – 235
1 – 245
3 – 225
2 – 225

D- 20 min AMRAP
– 2 MU
– 4 HSPU
– 4/4 L/R 1 arm snatch (35#) = 15 rnds (18:45)

6/3/13
A- 10 min OTM
F.squat x 1 @50% + 5%/min
= 135# – 260#

B- Snatch x hang/power
= 135#, 145, 155, 165, 165, 165

C- Squat @ 3 min
4 – 235#
3 – 265
2 – 300
6 x 3 – 245#

6/4/13
A- 15 min OTM
C&J x 2
= 135# x 3, 155 x 3, 175 x 3, 185 x 6

B- 6 x snatch-grip DL @6021
on 2 min; 185#

C- 2 x / untimed
– 50 2x unders
– 15 T2B
– 15 GHD

6/5/13
A- 3 x
– 10 candlestick rollups
– HS walk
– planche – acc 30 sec
– 15 GHD

B- 5 sets- hang clean x 2
= 155, 185 x4
rest as needed (~2 min)

C- timed = 9??
– 5 squat clean (205#)
– 25 pullups
– 4 squat clean
– 20 pullups
– 3/15
– 2/10
– 1/5

6/6/13
A – light row 1500m
B – snatch
= 135# x power, hang, high hang (3 sets)
= 155# x power, hang, high hang (2 sets)

C – timed = 6:15
– 3 snatch (125#)
– 20 burpees over bar
– 6 snatch (105)
– 15 burpees
– 9 snatch (85)
– 10 burpees
– 12 snatch (65)
– 5 burpees
* stripping weights b/w

6/7/13
A- 15 min, work C&J
= to 185# C&J x 2
= to 225# x1-2 clean (3 sets)

B- OHS x 3
= 135# x 2, 145, 155, 165 x2

C- Front Squat:
5 – 185#
3 – 225
1 – 245
2 – 245
2 – 245

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