2/12/2013

1 RM split jerk   amrap 12′ 6  toes to bar 12 db snatch alt. arm 25/20 kg  

29/11/2013

75 hang power snatch 45/30kg 75 push ups h/o 75 box jumps   choose how to split reps

28/11/2013

emom 10′ 3 hang squat clean   metcon 3 rounds for time 15 power clean 70/45 15 burpees

27/11/2013

“Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings

26/11/2013

push jerk 3-3-3-3-3   Met-con “Jackie” 1000 mt row 50 thrusters 20kg 30 pull ups