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7/8/2013
A- F Squat x 1 @2:30
= 225#, 245, 265, 265, 285-F, 225

B- snatch: high hang, hang, power @ 2:30
= 135, 135, 145, 155, 155 (F-power), 145

C- Squat @ 2-3 min
5 – 235
3 – 275
1 – 315
4 – 295
2 – 295

7/9/2013
A- 3 rounds / untimed
– 40 unbroken 2x unders
– HS walk
– 10 C2B

B- 4 rounds for time
– run 800 m
– 15 burpees
– 25 KBS (40 kg)
– rest 4 min
= 34:27 (inc. resting time)

7/10/2013
yoga / mobility

7/11/2013
A- F.Squat @ ~2min
3 – 215
2 – 230
1 – 245
3 – 230
2 – 245
1 – 260

B- 5x Hang clean + F Squat + Squat Clean
@ 2:30
= 175#, 185, 185, 205, 205

C- 3x Halting DL (@60X1) + clean pull
@ 2:30
= 245# x 3

D- for time
row 500m
30 C2B
50 2x unders
20 C2B
40 2x unders
10 C2B
30 2x unders = 6:49

7/12/2013
A- 4x Snatch- high hang + 2″ below knees
= 135# x 4

B- 7x @ 2 min
– hang clean + + power clean + jerk
= 155#, 165, 185, 185, 205, 205, 205

C- Squat @ 2:30
5 – 235#
3 – 275
1 – 315

7/13/13
A- “Amanda” (reps scaled = 7-5-3)
= 6:20

Rest 10 min, then
B- 2 rounds for times
run 800m
10 squat cleans (185#) = 7:45, 7:24
Rest 4 min b/w

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