2/2/2015

20 15  10 5 Squat clean 70/50 chest to bar pull ups

30/1/2015

500m row 50 medball clean 500m row 4′ rec 100 double unders 50 pull ups 100 double unders 4′ rec 30 front rack kb walking lunges 60 swing @ 24/16 kg 30 front rack kb walking lunges

29/1/2015

Front Squat / Thruster  / push jerk / split jerk 1-1-1-1-1-1-1 reps  

28/1/2015

“The Ghost” 6 rounds of 1 min – cal row 1 min – burpees 1 min – double unders 1′ rest score: total reps   CFPR...

27/1/2015

21 15 9 6 3 power snatch 50 strict hspu