9/4/2014

25 snatch 35/20 kg 5 rope climbs 20 snatch 40/30kg 4 rope climbs 15 snatch 50/35kg 3 rope climbs 10 snatch 60/40 kg 2 rope climbs 5 snatch 70/45 kg 1 rope climbs

8/4/2014

20′ to find 2 RM Front squat or Over head squat   met con 1′ double unders 1′ thruster 50/35 2′ double unders 2′ thruster 50/35 3′ double unders 3′ thruster...

7/4/2014

50 burpees 800 run 50 KB swings 32/24 800 run 50 Pull ups 800 run

4/4/2014

emom 10′ 1 hang power clean 1 power clean   Metcon 3 Rounds in 2′ 200 mt run/row amrap power clean 75% of the emom 1′ rest in 2′ 200 mt run/row amrap push ups h/o 1′ rest...

3/4/2014

Amrap 10′ 15 wall balls 30 double unders 5′ rest 15 swings 24/16 kg 10 Down & up 5′ rest 1 k row