9/6/2014

5 rounds In 4′ 400 mt run max snatch in 50/35kg 1′ rest

6/6/14

800 mt run 30 power clean 50/35 30 pull ups 600 mt run 20 power clean 70 /45 20 pull ups 400 mt run 10 power clean 90/55 10 pull ups

5/6/2014

8 rounds 8 thruster 40/30 8 box jumps 8 burpees  

4/6/2014

7′ to establish 5RM push Jerk 7′ to establish 3RM push Jerk 7′ to establish 1RM push Jerk   metcon amrap 9′ ascending ladder 3 kb swings 24/16 3 push ups h/0 +3 each...

3/6/2014

5 rounds 400mt run 12 squat cleans 50/35 12 toes to bar