16/12/2013

teams of 2 Amrap 6′ 3 handstand push ups 6 Chest to bar pull ups 9 Power cleans 60/40Kg 2′ Rest repeat 3 Rounds

13/12/2013

EMOM 10′ 3 hang squat clean clean   MetCon 21/15/9 Power clean 60/40kg burpees toes to bar

12/12/2013

Amrap 20′ 5 Dead lift 125/80 13 Push ups 9 Box jumps 5′ rest Amrap 5′ Power Snatch 70/45 Kg  

11/12/2013

”Barbell day” BACK SQUAT 3-3-3-3-3   In 15′ max load of Barbell complex 1 Power Clean 1 Front squat 1 Push jerk   MOVE SOME LOAD!!

10/12/2013

1 k row x 2 rest 1:1   4 Rounds for time 25 kb swings 32/24 75 double unders