May 2014

Push Jerk 3 rep max 15-5-7-17 Shoulder to OH OH head squats

9-15-21 Squat cleans box jumps slam balls

8 minute AMRAP 7 Snatch (95/135) 21 double unders rest 2 minutes 7 clean & Jerk (95&135) 21 double unders

10 rounds 10 wall ball 5 toe to bar 5 push ups

2 rounds (1 minute each) Burpee box jumps double unders wall balls double unders high pulls double unders lunges with wall ball OH Doulbe unders

Dead Lift  One rep max 15-12-9-6-3 Dead Lift (55-60% of one rep max) Dips Burpees

Power Clean one rep max 7 min AMRAP 3 power cleans (205/115) 7 pullups 7 push ups

Partner Wod 160 Wall Balls (20 each) #1 400 m run meanwhile #2 burpees 90 Shoulder to Overhead (15 each) #2 400m run while #1... Read More

Hang Power Clean 5 rep max 20 min AMRAP 21 air squats 7 muscle ups 2 Hang power cleans

Squat Cleans 1 rep max 100 burpees for time