4 Set 2013

EMOM 6′ 2 Power Cleans EMOM 6′ 1 Power Clean   Amrap 12′ 3 heavy power cleans 6 ttb 9 burpees

3 Set 2013

Back Squat 5 – 5 – 5 – 5 – 5 @ 75% 1rm Metcon : “Randy” 75 power snatch @ 35kg

2 Set 2013

5 rounds of 400m run 10 push press @ 50kg 15 kb swing @ 24  

30/8/2103

7 rounds 7 front squat (tba) 8 pull ups 9 box jumps 5′ rest 1200 mt run for time

29/8/2013

in 2′ 200 mt run amrap hang power snatch 60/40 1′ rest in 2′ 200 mt run amrap handstand push ups repeat 4 times