15/5/2013

15′ to establish 1 RM Power Clean   15 power clean 75% 800 mt run /1000 mt row / 150 double under 12 power clean 75 % 400 mt run /750 mt row / 100 double under 9 power clean 75% 200 mt run / 500 mt row / 50 double unders...

14/5/2013

15′ to establish 1 RM Power Snatch   3 rounds 1′ KB swing 32/24 1′ burpee plate 1′ ball slam 20/15 1′ rest

13/5/2013

Amrap 20′ 12 thruster 40/30 12 pull ups 200 mt run

10/5/2013

10/1 ladder Deadlift 100/70 kg +1 round 10 push ups with hand release 15 Air squat   + Amrap 10′ weakness 1 weakness 2  

9/5/2013

Amrap 20′ 6 hspu 7 power snatch 45/35 10 ttb 200 mt run