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9/30/13
A- 3 rounds (untimed)
– 12 GDH extensions
– 15 GHD sit ups
– ~30 sec HS hold

B- Snatch x 5 (for time) – rest 2-3 min
1 – 115# ~ 12 sec
2 – 135 ~ 20 sec
3 – 155 ~ 30 sec
4 – 175 ~ DNF – 4 reps

C- 6 rounds for time
– 4 Clean (205#)
– 12 C2B
– 6 HSPU
= 5 rounds (cut off due to missed rep on clean) = 16:41

10/1/13
A- 10 x
– row 250 m
– rest 1 min
= :49 – :52

B- Thrusters (135#) 5×5
rest/need

10/4/13
A- 6x (rest 2-3 min)
– halting snatch grip DL + snatch pull + power snatch + hang snatch
(do not release bar during sequence)
= 135#, 155# x 5

B- over 7 sets, build to 90-95% 1RM split jerk
= 155 x 3, 165 x 3, 175 x 2, 185 x 2, 195 x 1, 205 x 1, 215 x 1

C- Squat (@ 2 min)
5 – 260
3 – 275
1 – 300
10 – 225
8 – 225
7 – 225

10/5/13
A- 8x (rest ~2 min)
– F.squat (@31X1) + f.squat (no tempo)
= 165#, 185, 205, 225, 235, 245, 245, 225

B- 3 rounds for time:
– 10 power clean (135#)
– 20 walking lunges (135#)
– 10 strict pullups
= 14:04

10/7/13
A- 10 min OTM
– power snatch x 3
= 115#, 115, 135, 135, 155 x 6

B- 5x
– 6 TGU (3 each, 55#)
– rest 60 sec
– 12-15 T2B
– rest 60 sec

C- 3x
– 8 dips (@30X2)
– rest 90 sec
– 15 GHD sit ups
– rest 90 sec

10/8/13
A- 4 min AMRAP:
1 clean (205#)
1 C2B
2 cleans
2 C2B
… = 4/4, + 5 cleans

REST 4 MIN, THEN:
B- 4 min AMRAP:
1 clean (155#)
1 C2B
2 cleans
2 C2B
… = 5/5, + 1 C2B

C- bike 15 min

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